W.O.D. 6/1/13
Nicole
As many rounds as possible in 20 minutes of:
Run 400m
Max rep pullups (or ring rows)
Month: May 2013
W.O.D. 5/30/13
W.O.D. 5/30/13
Run 400m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Run 400m
W.O.D. 5/30/13
W.O.D. 5/30/13
5 Rounds of 30 sec on 30 sec off L-sit
100 situps
100 flutterkicks
100 leg levers
W.O.D. 5/28/13
W.O.D. 5/28/13
Practice any bodyweight movement for 15min
4 Rounds for time:
50m sprint
1 Robe climb
Max hollow hold
10 Ring push ups
Max hollow hold
50 m sprint
W.O.D. 5/25/13
W.O.D. 5/25/13
” Partner Murph”
1 Mile Run
100 Pull-ups
200 Push ups
300 Squats
1 mile Run
W.O.D. 5/24/13
W.O.D. 5/24/13
10 rds 20 on 20 off L sit practice, use same one as the other day
For Time:
30 Burpee box jumps
30 T2B
30 Burpees
30 V-ups
W.O.D. 5/23/13
W.O.D. 5/23/13
Pistols 5×3
50 situps
50 doubleunders
50 situps
50 walking lunges
50 situps
50 Squat Thrusts
50 situps
W.O.D. 5/22/13
W.O,D, 5/22/13
15 Min practice bodyweight movement of choice (choose one you are not good at!)
3 rounds of:
Run 800m
30 Squats
10 Strict pull ups or Ring rows
W.O.D. 5/21/13
W.O.D. 5/21/13
L hold for total of 3:00. Use bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 3:00.
100 Push-ups for time
10 burpees every time you break
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