Saturday May 31

SATURDAY 140531

Karen

For time:
150 wall-ball shots, 20-lb. ball

Post time to comments.

Compare to 130112.

*There will be a Hero WOD on Sunday

Friday May 30

WARM UP:

400 m Run

3 min body weight plank - try to get it in one shot

STRENGTH:

Strict Press from Rack 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

Tabata

Pull Ups

Push Ups

Sit Ups

Squats

Thursday May 29

Come in anyway! Don't worry about the WOD. You will survive and be a better person tomorrow!

Love you all,

Brett

Warm Up:

100 Double Unders

Strength:

Swing Sally Up Back Squats 135/95

WOD:

THURSDAY 140529

For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Post time to comments.

Wednesday May 28

Warm Up:

Run 800 m

5 min Plank no weight

WEDNESDAY 140528

Strength:

Split jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

WOD:

12 - 9 - 6

HSPU

Burpee Box Jumps

Tuesday May 27

Warm Up:

500 m Row

60 Rocky Sit Ups

Strength:

30 HSPU

WOD:

TUESDAY 140527

For time:
Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups

Post time to comments.

Compare to 090603.

Monday Memorial Day

Times = 6:00 AM - 8:00 AM and 5:30 PM

Warm Up:

200 Jump Rope

WOD:

MURPH

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run