27 June 2013

1M Run

then,

3 Rounds
Run 400m
21x KB swings (53#/35#)
12x pull ups

26 June 2013

2 rounds of:

Run 1 mile

50x 8-count bodybuilders

50x toes to bar

50x walking lunges

50x 4-count bicycle sit ups

25 June 2013

100x pull ups

100x push ups

100x sit ups

100x air squats

Then, run 2 miles

24 June 2013

10 Rounds

:60 MR Squats
:30 rest
:60 MR Burpees
:30 rest
200m sprint
:30 rest

21 June 2013

8x 400m (barefoot)

1. 1:54
2. 2:13
3. 1:53
4. 1:49
5. 1:50
6. 1:53
7. 1:30
8. 1:30

20 June 2013

MURPH

1M Run
100 Pull Ups
200 Push Ups
300 Squats
1M Run

10x5 Deadlifts @ 135 lbs

19 June 2013

Cycle

45 minutes 11M

18 June 2013

5x (23:40)
10x Man Makers (20lbs)
150 ft Sprint

*3x
5x Man Makers (BW), 4x 75ft Shuttle run (4:09)
*Wore 20 lbs vest

17 June 2013

200m Run, 50 8ct Bodybuilders, 400m Run, 40 Pull Ups, 800m Run, 30 3ct Jumping Jacks, 1M Run, 20 HSPU

10 Power Cleans @ 135 lbs

13 June 2013

4x25
KB Swings (36)
Push Ups
Gobblet Squats (36)
Russian Twists
Flutter Kicks

12 June 2013

5x

30 Seconds Each
Squats
Pull Ups
Push Ups
Sit Ups
Jump Ropes

Rest :30 between rounds

11 June 2013

50 Burpees
50 Pull Ups
2M Run
75x Mtn Climbers
1M Run
50x Leg Levers
800m Run
25 HSPU
400m Run

10 June 2013

AMRAP 25 min
150 ft Sprints
20 Push Ups
20 4ct Flutter Kicks

4M Run (41:00)

08 June 2013

Beach WOD
2.5M Beach Run
50 Burpees

06 June 2013

Run 4.7M

Max 2 Minutes
Push Ups: 76
Pull Ups: 36
Sit Ups:

05 June 2013

Cycle 40 min 9.5M

100 4ct Flutter Kicks
100 Sit Ups
50 Leg Levers
25 4ct Bicycle Kicks

04 June 2013

5x (20:52)
400m Run, 20 OV Lunges @ 45 lbs, 150 ft Farmers Walk @ 45 lbs, 15 Push Ups

03 June 2013

8x (26:17)
Yard Sprints
5 HSPU
Yard Sprints
15 Pull Ups

31 May 2013

4x 10 Jump Ropes, Pull Ups, Burpess, Yard Sprints

27 May 2013

"MURPH"

1M Run
100 Pull Ups
200 Push Ups
300 Squats
1M Run

22 May 2013

OVHS 5x2 115lbs

5x 800m run, 15 OVHS @ 95 lbs

21 May 2013

30 Clean and Jerks, 115 lbs

08 May 2013

4x 800m Run (3 min rest)
4'05", 3'51", 3'53", 4'01"

Bench 8x2 135 (2-8 155)

3x25 KB Swings (35lbs), 25 Burpess (7'51")

07 May 2013

5x5 Shoulder Press
5x3 Push Press
5x1 Push Jerk

06 May 2013

5x4 Front Squats 135, 135, 145, 145, 145

1M Run, 100 SDHP @ 35 lbs KB, 1M Run

04 May 2013

100m HS Walk
100 Pistols
100m HS Walk

03 May 2013

5x2 Cleans
135
155
155
165
165

AMRAP 12:00 (8 Completed)
2 Cleans @ 155, 5 Pull Ups, 10 Push Ups, 15 Squats (Lowered to 145lbs in R4)

100 Russian Twists at 25 lbs

02 May 2013

3x 200m :54, :1:01, :50
3x 400m ;53, 1:52
3x 800m 3:45, 4:22, 4:03

Run/Rest  1:1