Sunday 12/2/12 WOD

Rest

Saturday 12/1/12 WOD

Air Squat
Push-Up
Pull-Up
Rowing
Box Jump
Ring Dip
Ring Pull-Up
Running

45 seonds on/ 15 seconds off
2 rounds

Friday 11/30/12 WOD

36" box jump 1 minute
Rest 1-2 minutes
Double Unders 1 minute
Rest 1-2 minutes

4 rounds

Thursday 11/29/12 WOD

High Pull
5-5-5-5-5

Wednesday 11/28/12 WOD

Rowing
30 seconds on
2 minutes off
6 rounds

Tuesday 11/27/12 WOD

50 Dips
50 Pull-Ups
50 HSPU

12 min Time Cap

Monday 11/26/12 WOD

15 KB Swings
15 Burpees

5X

Sunday 11/25/12 WOD

Rest

Saturday 11/24/12 WOD

Mushin Open

Overhead Press

5-5-5-5-5

Friday 11/23/12 WOD

Mushin Closed

1 minute Handstand or HSPU
1 minute Rest
1 minute Jump Squats
1 minute Rest

4X

Thursday 11/22/12 WOD

Mushin Closed

Run 5K

Wednesday 11/21/12 WOD

Tabata Intervals

Push-Ups
8 rounds of 20 seconds on/10 seconds off

Squats
8 rounds of 20 seconds on/10 seconds off

Sit Ups
8 rounds of 20 seconds on/10 seconds off

Tuesday 11/20/12 WOD

KB Swing
Rest
Pull-Up
Rest
Row
Rest

45 seconds on/15 seconds off each station
3X

Monday 11/19/12 WOD

Deadlift

3-3-3-3-3

Sunday 11/18/12 WOD

Rest

Saturday 11/17/12 WOD

Handstand Push Up or Hanstand Hold
Rest
Rest
L-Sit or V-Sit
Rest
Rest

30 Seconds Each Station
6X

Friday 11/16/12 WOD

KB Swing ( Head Height)

2 Pood (32kg)

100 Reps

12 Minute Time Cap

Thursday 11/15/12 WOD

30 Muscle Ups

12 Minute Time Cap

        or

60 Pull-Ups
90 Dips

12 Minute Time Cap

Wednesday 11/14/12 WOD

Get Up

5 Reps Right/ 5 Reps Left

AMRAP in 15 minutes

Tuesday 11/13/12

Sprints (2 Heats)

1 minute on/4 minutes off

4X

Monday 11/12/12

Pull-Up 10 Reps
Push-Up 10 Reps

AMRAP in 12 minutes

Sunday 11/11/12 WOD

Rest

Saturday 11/10/12

Push-Up
Pull-Up
Squat
Box Jump
Rest

Handstand
Back Extension
Sit Up
Treadmill
Rest

45 seconds on/15 seconds off

2X

Friday 11/9/12 WOD

Front Squat

5-5-5-5-5

Thursday 11/8/12 WOD

Pistol

Practice 20 minutes

Wednesday 11/7/12 WOD

Rowing 500 meter Sprints rest 4-6 minutes
(2 minute Time Cap per Sprint)

4X

Tuesday 11/6/12 WOD

Kipping Pull-Up

Practice 20 minutes

if you cannot kip

Regular Pull-Ups and Band Pull-Ups

Monday 11/5/12 WOD

Push Press

3-3-3-3-3