Sunday 6/2/13 WOD

5 Skills

30 minutes

Saturday 6/1/13 WOD

**Meet at Washington Square Park**

Run 5K

Friday 5/31/13 WOD

KB Full Swing 24kg x 30 or 1 minute

Rest 1 minute

Jump Squats 30 reps or 1 minute

Rest 1 minute

Pull Ups 30 reps or 1 minute

Rest 1 minute

Back Extensions 30 reps or 1 minute

Rest 1 minute

Toes to Bar 30 reps or 1 minute

Rest 1 minute

Push Ups 30 reps or 1 minute

Thursday 5/30/13 WOD

5 Skills

30 minutes

Wednesday 5/29/13 WOD

Sprints

8-10 second sprints

Tuesday 5/28/13 WOD

5 Skills

30 minutes

Monday 5/27/13 WOD **Mushin Closed**

**Mushin Closed**

100M 80% Sprint
10 Push Ups

10 Rounds Non Stop

Sunday 5/26/13 WOD **Mushin Closed**

**Mushin Closed**

Handstand, Pistol, and Back Bridge Practice

20 minutes

Saturday 5/25/13 **Mushin Closed**

**Mushin Closed**

Run 5K

Friday 5/24/13 WOD

Med Ball Squat 20lbs
Rest
Box Jump 24 inches
Rest
Rowing
Rest

1 minute each station

3X

Thursday 5/23/13 WOD

5 Skills

30 minutes

Wednesday 5/22/13

Box Jump Burpee

1 minute on/1 minute off

6X

Tuesday 5/21/13

Weighted Ring Dip

5-5-5-5-5

Monday 5/20/13

5 Skills

30 minutes

Sunday 5/19/13

5 Skillls

30 minutes

Saturday 5/18/13

Rowing

Rest

Running

Rest

Biking 

Rest

Heavy Rope 

Rest

30 seconds each station

4X

Friday 5/17/13

Overhead Press

3-3-3-3-3

Thursday 5/16/13

5 Skills

30 minutes

Wednesday 5/15/13

Med Ball Clean

Rest

Push Up

Rest

Pull Up

Rest

1 minute each station

3X

Tuesday 5/14/13

5 Skills

30 minutes

Monday 5/13/13

Front Squat

3-3-3-3-3

Sunday 5/12/13 WOD

5 Skills

30 minutes

Saturday 5/11/13 WOD

100 Burpees

12 minute Time Cap

Friday 5/10/13 WOD

Weighted Pull-Ups

5-5-5-5-5

Thursday 5/9/13 WOD

5 Skills

30 minutes

Wednesday 5/8/13 WOD

Rowing

500 meters (2 min time cap per sprint)
Rest 4-6 minutes between sprints

3X

Tuesday 5/7/13 WOD

Deadlift

5-5-5-5-5

Monday 5/6/13 WOD

5 Skills

30 minutes