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 

7-3-12 WOD

STEPHEN (Hero WOD)

30-25-20-15-10-5 

Sit ups 

Back extension 

Knees to elbow 

95lb Deadlift (stiff legged)

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 

6-30-12 WOD

 WOD

3 rounds

Run 200m 

30 sit ups 

Run 400m 

30 squats

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 

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

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)