May 2013

WOD for time: Murphy 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

Warm Up:  5 Minutes of Double Unders

Warm Up:  3 rounds of: 20 Hollow Rocks 20 Air Squats 10 Walking Lunges

Warm Up:  3 Rounds of: 20 Hollow Rocks 20 Mountain Climbers

Warm up: 1 Mile Run

Warm Up:  4 Rounds of: 20 Double Unders 10 Air Squats 10 Push Press (45#)

Warm Up: 3 Rounds of: 20 Flutter Kicks 20 Hollow Rocks WOD: Tabata Row (Count Calories) Air Squats Jump Pull Ups Push Ups Sit Ups Jump Tucks Tabata= 20 seconds of work; 10 sec rest – 8 rounds for each movement.  

Warm Up:  Burgener Warm Up. WOD: Randy  For time: 75 Snatches (75# M; 55# W)

Warm Up:  2 Rounds of: 20 Hollow Rocks 20 20 Flutter Kicks

WOD: Fight Gone Bad Five 1-minute Rounds of: Rowing Wall Ball Shots (14# W; 20#M) KBS (45# W; 55# M) Air Squats Push Ups