June 2014

WARM UP: EMOM for 12 Minutes Add 1 Burpee SKILL: Squat Clean: 5,5,3,3,3

REST DAY

WARM UP: EMOM for 15 Minute: 10 KBS 10 Back Squats 45#

WARM UP: 2 Rounds of: 20 Inch Worms 10 Mountain Climbers 20 Jumping Jacks 30 Air Squats SKILL: Deadlift: 5,5,5,3,3 WOD: For Time: 18-15-12-9-6-3-6-9-12-15-18 Kettle Bell Swings Alternating Arms Right and Left Push Ups  

WARM UP: 15 Minutes of Stretching WOD: 4 Rounds for time of: 800M Run 50 Double Unders or 100 Singles rest 2 Minutes in between each round

WARM UP: 15 Minutes of Stretching WOD: Every Minute On the Minute for 12 Minutes: Odd Numbers: 12 Push Press (135#M; 95#W) Even Numbers: 12 Kettle Bell Swings (65#M; 55#W) Rest 4 Minutes Then for Time: 40-30-20-10 Wall Ball Shots (20#M; 14#W) Box Jump Step- Overs  

WARM UP: 2 Rounds of: 2 minutes Max Air Squats 1 minute rest 2 Minutes Max Push Ups 1 Minute Rest 

WARM UP: 400 M Run then 2 Rounds of: 15 Jumping Jacks 15 Push ups 15 Air Squats 15 Inch Worms 15 Ring Rows 

Well after the week off due to Cricket in the Oval there’s no other better way to start back working out than with a Hero WOD and why not Murph? WOD: MURPH In teams of 2: You and your partner run a Mile sharing a 25# Plate between the two of you – exchange as