Sunday 6/3/12 WOD

Rest

Saturday 6/2/12 WOD

Kettlebells or Dumbbells

Snatch Right
Get Up Right
Snatch Left
Get Up Left
Swing

45 seconds on/15 seconds off at each exercise
Upon completing the circuit rest for 2 minutes

3X

Friday 6/1/12 WOD

Kettlebell or Dumbbell

Swing

1 minute on
1 minute off

8X

Thursday 5/31/12 WOD

Kettlebell or Dumbbell

Get Up

45 seconds Right
15 seconds Rest
45 seconds Left
1:15 Rest

5X

Wednesday 5/30/12 WOD

Kettlebell or Dumbbell

Squat Clean/ Push Press

1 minute on
2 minutes off

5X

Tuesday 5/29/12 WOD

Kettlebell or Dumbbell

Snatch

45 seconds Right
15 seconds Rest
45 seconds Left
1:15 Rest

5X

Monday 5/28/12 WOD

Mushin Closed

Run 100m sprints at 85-90% of max
Walk back to starting line

10X

Sunday 5/27/12 WOD

Rest

Saturday 5/26/12 WOD

Mushin Closed

Go outside and Run 5K

Friday 5/25/12 WOD

Pull-Up
Push-Up
Squat
Sit Up
Rowing
Rest

1 minute each station
3X

Thursday 5/24/12 WOD

Rowing
Rest
Sit Up
Rest

1 minute each station
4X

Wednesday 5/23/12 WOD

Rowing
Rest
Squat
Rest

1 minute each station
4 times

Tuesday 5/22/12 WOD

Rowing
Rest
Push-Up
Rest

1 minute each station
4 times

Monday 5/21/12 WOD

Rowing
Rest
Pull-Up
Rest

1 minute each station
4X

Sunday 5/20/12 WOD

Rest

Saturday 5/19/12 WOD

Squat Clean
Box Jump
Rest
Rest
Push Press
Med Ball Chest Pass or Wall Push
Rest
Rest

Friday 5/18/12 WOD

Get Up
Air Squat
Rest

1 minute each station
4 rounds

Thursday 5/17/12 WOD

Swing
Push Up
Rest

1 minute each station
4 rounds

Wednesday 5/16/12 WOD

Front Squat
Pull-Up
Rest

1 minute each station
4 rounds

Tuesday 5/15/12 WOD

Push Press
Walking
Rest

1 minute
4 rounds

Monday 5/14/12 WOD

Snatch 1 minute Right/1 minute Left
Burpee 1 minute
Rest 1 minutes

3 rounds

Sunday 5/13/12 WOD

Rest

Saturday 5/12/12 WOD

Hindu Push Up
Battling Ropes
Box Jump
Rest

1 minute each station
3 rounds

Friday 5/11/12 WOD

Squat Clean
Push Press
Rest

1 minute each station
4 rounds

Thursday 5/10/12 WOD

Pull-Up
Long Jump
Rest

1 minute each station
4 rounds

Wednesday 5/9/12 WOD

Get Up
Swing
Rest

1 minute each station
4 rounds

Tuesday 5/8/12 WOD

HSPU
Jump Squat
Rest

1 minute each station
4 rounds

Monday 5/7/12 WOD

Box Jump
Squat
Push-Up
Pull-Up
Burpee
Rest

1 minute each station
3 rounds