WOD 5/25/13

“The Murph”

WOD 5/23/13

• Deadlift 5×5
• Then:  5 Rounds-
• 7x Deadlift
• 7x TTB
• 14x Box Jump
• 28x Sit up

WOD 5/21/13

• 50x Double Under
• 5x [5x Power Snatch, 7x Barbell Burpee, 200m Run]
• 50x Double Under
• 5x[ 5x Power Snatch, 7x Barbell Burpee, 200m Run]
• 50x Double Under

WOD 5/21/13

• Push Jerk 5×5
• Then:  ”Jerky Jackie”
• 1000m Run or Row
• 50x Push Jerk (75/45)
• 30x Pull ups

WOD 5/20/13

• 5×5 Front Squat
• Then:
• 400m
• 21-15-9 Squat Cleans, Push Ups
• 400m

WOD 5/18/13

• 5x[3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint]
• 50x Box Jump
• 5x [3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint]
• 8am CLASS ONLY!!!!

WOD 5/16/13

• 3 Rounds-
• 10x HSPU
• 400m
• Rest 2 minutes
• 3 Rounds-
• 30 Sit ups
• 200m

WOD 5/15/13

• 200 Double Unders
• 50x OHS (135/95)
• 50x Pull ups
• 1 Mile Run

WOD 5/14/13

• OTM 10 minutes:
• 2x Squat Clean
• Then:
• 15x Power Clean
• 15x Push Press
• 1000m Run
• 15x Push Press
• 15x Power Clean

WOD 5/13/13

• “Helen”
• 3 Rounds-
• 400m run
• 21x KBS (53/35)
• 12x Pull ups

WOD 5/11/13

• 600m run
• 25 xWallballs/25x Medball Dead Animal Crunch
• 200m
• 20x WB/20x MBDAC
• 200m
• 15x WB/15x MBDAC
• 200m
• 10x WB/10x MBDAC
• 600m

WOD 5/9/13

• Deadlift 1,1,1,1,1,1,1
• Then:
• 5 Muscle ups (10 Pull ups, 10 dips), 15 Box Jumps
• 4 Muscle ups (8 Pull ups, 8 Dips), 12 Box Jumps
• 3 Muscle ups (6Pull ups, 6 Dips), 9 Box Jumps
• 2 Muscle ups (4 Pull ups, 4 Dips), 6 Box Jumps
• 1 Muscle up (2 Pull ups, 2 Dips), 3 Box Jumps

WOD 5/8/13

• 400m Run
• 5x Power Clean
• 400m Run
• 5x Power Clean
• 10x Front Squat
• 400m Run
• 5x Power Clean
• 10x Front Squat
• 15x Push Press
• 400m Run
• 5x Power Clean
• 10x Front Squat
• 15x Push Press
• 20x Thruster

WOD 5/7/13

• Part 1:
• Back Squat  1,1,1,1,1,1,1
• Part 2:  AMRAP 12 minutes:
• 5x HSPU
• 7x TTB
• 9x KBS
• 11x Hollow Rock

WOD 5/6/13

• Part 1:
• Push Press
• 1,1,1,1,1,1,1
• Part 2:
• 400m
• 21x Push Press/63x Double Unders
• 15x Push Press/45x Double Unders
• 9x Push Press/ 27x Double Unders
• 400m

WOD 5/4/13

• 40 KBS
• 400m
• 40 TTB
• 400m
• 40 Sit ups
• 400m
• 40 Push Ups
• 400m
• 40 KBS

WOD 5/2/13

• 5 Sets of 3 Back Squats (90%)
• Then:  3 Rounds-
• 15x OHS
• 400m Run

WOD 5/1/13

• Part 1:  Tabata
• Burpees
• Mountain Climbers
• Rest 1 Minute
• Part 2:
• 800m
• 4x[10x Pull ups, 10x Box Jumps]
• 800m

WOD 4/30/13

• Part 1:  5 Sets of 3 Push Press (90%)
• Part 2:  3 Rounds:
• 10x Power Clean and Push Press
• 400m Run

WOD 4/29/13

• 5 Sets of 3x Deadlift (90%)
• Then:
• 50x DU/25x Medball Clean
• 40x DU/20x Medball Clean
• 30x DU/15x Medball Clean
• 20x DU/10x Medball Clean
• 10x DU/5x Medball Clean

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