WOD
Tuesday, July 3, 2012
7-4-12 WOD
HAPPY 4th of July
Murph
Run 1 mile
100 pull ups
200 push ups
300 sit ups
400 squats
Run 1 mile
Monday, July 2, 2012
7-3-12 WOD
STEPHEN
(Hero WOD)
30-25-20-15-10-5
Sit ups
Back extension
Knees to elbow
95lb Deadlift (stiff legged)
Sunday, July 1, 2012
7-2-12 WOD
WOD 1
8 min AMRAP
8 Push ups
4 Roll outs
8 Deadlifts
REST
WOD 2
8 min AMRAP
8 MB clean and jerk slam
20 Hanging single leg high knees
Saturday, June 30, 2012
6-30-12 WOD
WOD
3 rounds
Run 200m
30 sit ups
Run 400m
30 squats
Thursday, June 28, 2012
6-29-12 WOD
TGIFF!!!!!
(Thank God Its Fun Friday)
WOD
(Teams of 2)
Row 1000m
DB Push Press 100 reps
Ring row 100 reps
GHD back ext 100 reps
Leg lifts 100 reps
Kettlebell swings 100 reps
Push ups 100 reps
Wednesday, June 27, 2012
6-28-12 WOD
Strength
:
Strict Press
12-12-12-12
WOD
3 rounds
10 Power snatch
10 Sit ups
(No break)!!
3 rounds
10 Power cleans
10 Mountain climbers
Cool Down
-
Static Stretching
Tuesday, June 26, 2012
6-27-12 WOD
150 Wall Balls
300 Jump ropes/ 100 DU
30 Toes to bar
Run 400m
(Must complete every rep, but in any order)
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