5-29-14
Make Up Day Mobility Day Goat Day Conditioning WOD: Every Minute on the minute for 30 mins: Odd: 15 Calorie Row Even: 40 Double Unders
5-27-14
Every minute on the minute for 30 mins: ODD: 15 Sumo deadlift high pull, 75/55 EVEN: 15 Burpees This will be scored like “Tabata”. Perform as many reps as each, trying to sustain that particular number of reps each round. …
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5-26-14
“Murph” Complete for time: Run 1 mile 100 Pull ups 200 Push ups 300 Squats Run 1 mile 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 …
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5-24-14
Teams of 3 One athlete works at a time: 100 Pull ups 100 Burpees 100 Box Jumps, 24/20 100 Kettlebell Swings, 70/53 100 Box Jumps, 24/20 100 Burpees 100 Pull ups
5-23-14
Complete for time: Row 1K 15 Clean & Jerks, 135/85 100 Squats Pull Up Progression: 7 X 8 unbroken pull ups; Rest 1 min Athlete chooses style
5-22-14
Make up Mobility GOAT or Every minute on the minute for 20 mins ODD: 40 Double Unders EVEN: 20 Kettlebell swings
5-21-14
For Load: Shoulder Press, 2-2-2-2-2 Same load across For Time: 10-9-8-7-6-5-4-3-2-1 Shoulder press, 50% from above Hand-release push up Core: 3 rounds, not for time 10 Strict toes to bar 20 Back extensions (supermans) 30 Calories (row) 40 AbMat sit …
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5-20-14
Complete for time: 800m Run 30 Burpee Box Jumps, 24/20 800m Run Pull up Progression 7 sets of 7 unbroken, :40 rest
