Tuesday June 4, 2013

5 Rounds
3 Minutes Max Reps
5 Thrusters
5 Pull Ups
2 Minutes Rest

Monday June 2, 2013

Warm Up:
EMOM x 5
10 Ring Rows
10 Air Squats
10 Arm Circles forward and back
100m Run


WOD:
1 Round every 5 Minutes x 5 Rounds
25 Box Jumps (24/20)
15 Push Ups
10 Second L Sit Hold

Friday May 31, 2013

5 x 5
Front Squats
Strict Press
-increasing weight each set 
-resting 90 sec between sets

Rest

For Time:
Row 20 Calories
30 Wall Balls (20/12)
20 Toe 2 Bars
30 Box Jumps (24/20)
20 Burpees
30 Med Ball Sit Ups
20 Overhead Walking Lunge Steps with med ball
Row 20 Calories

Thursday May 30, 2013

4 Rounds: Rest 2 Minutes between rounds
Sprint 400m
Rest to 4 Min
Sprint 200m
Rest to 2 Min
Sprint 100m 
Rest to 1 Min

Wednesday May 29, 2013

1 Round Every 4 Minutes x 5
20 Wall Balls
15 Push Press
10 Pull Ups

Tues May 29, 2013

6 Rounds For Time:
12 Goblet Squats (53/35)
18 Sit Ups 
24 Kettlebell Swings (53/35)

Friday May 24, 2013

10-9-8-7-6-5-4-3-2-1
DB Snatch per arm
V Ups
Run 200m in between sets