WOD – Sun 06/01/2014
Volume training:
Conditioning
27-21-15-9 reps of:
Burpees
KB swings (70#/55#)
compare to 08/07/13
WOD – Sat 05/31/2014
For time:
50 Calorie row
50 Box jump overs (24″/20″)
50 Deadlift (185#/125#)
50 Wall ball (20#/14#)
50 Ring dips
50 Wall ball (20#/14#)
50 Deadlift (185#/125#)
50 Box jump overs (24″/20″)
50 Calorie row
Thursday, May 29, 2014
Strength
Snatch
Conditioning
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups
♦ compare to 06/15/13 ♦
Wednesday, May 28, 2014
Strength
Squat
Conditioning
4 Rounds for time of:
Run 200m
15 Burpees
Rest 2 minutes between rounds
Tuesday, May 27, 2014
27-24-21-18-15-12-9-6-3 reps for time of:
KB swing (70#/55#)
Toes to bar
Every 2 minutes perform 50 double unders
Sunday, May 25, 2014
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
