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Friday June 27

Warm Up:

3 Rounds of MARY

5 HSPU

10 Pistols

15 Pull Ups

WOD:

2 Rounds 

Sled pull

30 Push Ups

50 Lunges

Thursday June 26

WOD:

THURSDAY 140626

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

Post time to comments.

Wednesday June 25

 

WOD

Wednesday 140625

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.

Tuesday June 24

Warm Up:

TBA

Strength:

3 Roumds Bench Press

5 Light

5. Medium 

5 Heavy

WOD:

TUESDAY 140624

4 rounds for time of:
50 squats
40 back extensions
30 push-ups

Post time to comments.

Monday June 23

Strength:

SATURDAY 140621

5 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

Compare to 070529.

WOD:

SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Post rounds completed to comments.

Compare to 100901.