**Mushin Opens at 5:30pm**
5 Skills
30 minutes
Sunday, August 25, 2013
Monday 9/2/13 WOD
**Mushin Closed**
Air Squat 30 seconds/ Rest 10 seconds
Squat Thrust 30 seconds/ Rest 10 seconds
Jump Squat 30 seconds/ Rest 10 seconds
Half Burpee 30 seconds/ Rest 10 seconds
Mountain Climber 30 seconds/ Rest 10 seconds
Rest 2 minutes
3X
Thursday 8/29/13 WOD
KB Swing
KB Backward Lunge Right
KB Backward Lunge Left
KB Bent Over Row Right
KB Bent Over Row Left
Rest
Rest
30 seconds each station/ 5 seconds off
4X
KB Backward Lunge Right
KB Backward Lunge Left
KB Bent Over Row Right
KB Bent Over Row Left
Rest
Rest
30 seconds each station/ 5 seconds off
4X
Tuesday 8/27/13 WOD
KB Swing
KB Front Squat Right
KB Front Squat Left
KB Push Press Right
KB Push Press Left
Rest
Rest
30 seconds each station/5 seconds off
4X
KB Front Squat Right
KB Front Squat Left
KB Push Press Right
KB Push Press Left
Rest
Rest
30 seconds each station/5 seconds off
4X
Saturday, August 17, 2013
Saturday 8/24/13 WOD
Get Up
30 Reps Right
30 Reps Left
You can alternate side to side. Go as heavy as possible. Completing all 60 reps in under 15 minutes
30 Reps Right
30 Reps Left
You can alternate side to side. Go as heavy as possible. Completing all 60 reps in under 15 minutes
Thursday 8/22/13 WOD
Front Squat
3-3-3-3
Pull Up
3-3-3-3
Need to complete the 4 sets of 3 reps with the warm up in 15 minutes or less per exercise.
3-3-3-3
Pull Up
3-3-3-3
Need to complete the 4 sets of 3 reps with the warm up in 15 minutes or less per exercise.
Tuesday 8/20/13 WOD
Deadlift
3-3-3-3
Military Press
3-3-3-3
Need to warm up and do the 4 sets of 3 reps within 15 minutes for each exercise
3-3-3-3
Military Press
3-3-3-3
Need to warm up and do the 4 sets of 3 reps within 15 minutes for each exercise
Tuesday, August 13, 2013
Sunday 8/18/13 WOD
Double Unders
Practice for 10 minutes
Half Cindy
5 Pull-Ups
10 Push Ups
15 Squats
AMRAP in 15 minutes
Practice for 10 minutes
Half Cindy
5 Pull-Ups
10 Push Ups
15 Squats
AMRAP in 15 minutes
Friday 8/16/13 WOD
Front Squat 135lbs for 30 reps
DB Jump Squat 30lb DBs for 30 reps
Box Jump 36" for 30 reps
8 minute Time Cap
DB Jump Squat 30lb DBs for 30 reps
Box Jump 36" for 30 reps
8 minute Time Cap
Wednesday 8/14/13 WOD
Push Press 135lbs for 30 reps
HSPU for 30 reps
Hindu Push Up for 30 reps
8 minute time cap
HSPU for 30 reps
Hindu Push Up for 30 reps
8 minute time cap
Wednesday, August 7, 2013
Monday 8/12/13 WOD
Deadlift 205lbs for 30 reps
KB Swing (Head Height) 32KG for 30 reps
Pull Ups BW for 30 reps
Only rest as needed complete as quickly as possible
8 minute Time Cap
KB Swing (Head Height) 32KG for 30 reps
Pull Ups BW for 30 reps
Only rest as needed complete as quickly as possible
8 minute Time Cap
Sunday, August 4, 2013
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