Sunday 7/7/13 WOD **Mushin Closed**

Burpees
15 per minute
1 minute on
30 seconds off

Keep going till you fall under 15 reps or 15 minutes (10 rounds)

If you can't keep pace do a total of 100 reps or 15 minutes

Saturday 7/6/13 **Mushin Closed**

Form Running
Sprints 100 meters x 2
              60 meters x 4
              30 meters x 6

Friday 7/5/13 WOD **Mushin Closed**

Handstand
Back Bridge
Pistol

Practice for 30 minutes

Thursday 7/4/13 WOD **Mushin Closed**

Run 5K

Wednesday 7/3/13 WOD

Push Up 

Pull Up

Alternate Exercises after completing the prescribed reps at each exercise. 

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

30 minute Time Cap

Tuesday 7/2/13 WOD

KB Swing
KB Swing Snatch Right
KB Swing Snatch Left
KB Front Squat Right
KB Front Squat Left
Rest
Rest

30 seconds on/5 seconds off

4X

Monday 7/1/13 WOD

Rowing 300 Meters
Push Press 95lbs 30 reps

3X Non Stop

12 minute Time Cap

Sunday 6/30/13 WOD

Handstands
Back Bridges
Double Unders

30 minutes of Practice

Saturday 6/29/13 WOD

KB Long Cycle

1 minute on
1 minute off

6X

Friday 6/28/13 WOD

5 skills

30 minutes

Thursday 6/27/13 WOD

Box Jump Burpee
Rest
Inverted Ring Row
Rest

1 minute each station
4X

Wednesday 6/26/13 WOD

Push Press

3-3-3-3-3

Tuesday 6/25/13 WOD

5 Skills

30 minutes

Monday 6/24/13 WOD

Run 800 meters
Pull Ups 30
Push Ups 60
Squats 90
Row 1000 meters

15 minute Time Cap

Sunday 6/23/13 WOD

Pistols

Kipping Pull Ups or Muscle Ups

Handstand Push Ups

Practice skills 10 minutes each for those who haven't developed them

If you have them developed do the following

Muscle Ups 15 or Pull Ups 60
Pistols 15 each leg
HSPU 30

12 minute Time Cap

Saturday 6/22/13 WOD

Back Bridge 1 minute
Rest 1 minute
Back Lever 1 minute
Rest 1 minute
Front Lever 1 minute
Rest 1 minute
L-Sit 1 minute
Rest 1 minute

3X

Friday 6/21/13 WOD

KB Swing

KB Right High Pull

KB Left High Pull

KB Right Front Squat

KB Left Front Squat

KB Right Push Press

KB Left Push Press

Rest

Rest

30 seconds on/5 seconds off each station

3X

Thursday 6/20/13

Row 300 meters
Push Ups 30 reps

3X
10 minute Time Cap

Wednesday 6/19/13 WOD

Deadlift

5-5-5-5-5

Tuesday 6/18/13 WOD

Overhead Press

5-5-5-5-5

Monday 6/17/13 WOD

Front Squat

5-5-5-5-5

Sunday 6/16/13 WOD

5 Skills

30 minutes

Saturday 6/15/13 WOD

KB Head Height Swing 32kg 20 reps
Push Up 40 reps
3X

10 minute Time Cap

Friday 6/14/13 WOD

Box Jump 36" 20 Reps
20lb Med Ball Squat 40 Reps
Row 800 Meters

10 minute Time Cap

Thursday 6/13/13 WOD

5 Skills

30 minutes

Wednesday 6/12/13 WOD

Med Ball Clean 20lbs
Pull-Up
Wall Ball Shot 10lbs
Push Up


1 minute each station
3X non stop

Tuesday 6/11/13 WOD

Kettlebell Snatch

1 minute right arm
1 minute rest
1 minute left arm
1 minute rest

4X

Monday 6/10/13 WOD

5 Skills

30 minutes

Sunday 6/9/13 WOD

 Double Unders

Practice for 20 minutes

Saturday 6/8/13 WOD

Muscle Ups 8 reps or 1 minute
Rest 1 minute
Burpees  30 reps or 1 minute
Rest 1 minute

3X

If you can do Muscle Ups
-Do 15 Pull Ups or 1 minute of them, followed immediately by
15 Dips or 1 minute of them

Friday 6/7/13 WOD

Row 2,000 Meters

10 minute Time Cap

Thursday 6/6/13 WOD

5 Skills

30 minutes

Wednesday 6/5/13 WOD

Handstand Push Up 1 minute

Rest 1 minute

Push Press 115lbs 1 minute

Rest 1 minute

Ring Dip 15lbs 1 minute

Rest 1 minute

3X

Tuesday 6/4/13 WOD

Deadlift 185lbs  1 minute

Rest 1 minute

Kettlebell High Pull 40kg  1 minute

Rest 1 minute

Pull Up 15lbs 1 minute

Rest 1 minute

3X

Monday 6/3/13 WOD

5 Skills

30 minutes