WOD 5/30/13

WOD: Taper

Final workout before mudder. Opportunity to keep moving and work on the heat callus.

3 Rounds for Time:

50 Double Unders

25 Push-Ups

10 Pullups

Run 800m

Success!

Rain day with Tony Horton

WOD 5/23/13

WOD: "Victoria" 

5 Rounds for time:

10 Thrusters (45#)

14 Box Jumps (24")

12 SDLHP (40# DB)

12 Burpees

27 KB Swings (40#)

Secondary workout:

4 Rounds:

Run 400m

10 Push-ups

10 Pull-ups

50m Bear Crawl

9 days until tough mudder!

Most athletic move of the day!

WOD 5/21/13

WOD: Twilight (Burning Mile)

4 Rounds for time:

25 push-ups (optional)

50 air squats

50 lunges

Run 400m

WOD 5/16/13

WOD: "Filthy Fifty"

50 box jumps (24")

50 jumping pullups

50 kettlebell swings (40 lbs)

50 walking lunges

50 knees to elbow

50 push press (45 lbs)

50 back extension

50 wall ball (20 lbs)

50 burpees

50 double unders

 

WOD 5/14/13

3 Circuit WOD:

Circuit 1:

3 rounds:

15 clean/press

20 KB swings

20 TRX rows

10 box jumps

Circuit 2:

21...15...9

Pullups

Deadlifts

Circuit 3:

3 rounds:

L Kariokas uphill

Back pedal down

R Kariokas uphill

Back pedal down

Sprint uphill

Back pedal down

WOD 5/9/13

WOD: "Welcome New Comer"

4 RFT:

3 Turkish Getups (40#/30#/20#/0#)

10 Knee to Elbow

15 Overhead Deep Squat (45#/15#/0#)

25 Pushups

30 Situps

50 ft Bear Crawl

The Newcomer (survived)

WOD 5/7/13

WOD: Rainy Day

10 minute EMOM:

5 Unilateral Snatch (each)

5 Burpees

4 RFT:

5 Thrusters (95#)

10 Pullups

Run 400m

WOD 5/2/13

50 double unders

WOD: Fran

21, 15, 9

Thrusters (55lbs)

Pull-ups

50 double unders