Sunday 12/8/13 WOD

5 skills

Saturday 12/7/13 WOD

KB swing
Rest
KB push press
Rest
Rowing
Rest

30 seconds each station
4X

Friday 12/6/13 WOD

Get Up Right
Rest
Get Up Left
Rest
Heavy Rope
Rest

30 seconds each station
4X

Thursday 12/5/13 WOD

5 Skills

Wednesday 12/4/13 WOD

Back Squat 225lb/135lb
Rest
Rest
Rest
KB Front Squat 24kg/12kg
Rest
Rest
Rest

30 seconds each station
4X

Tuesday 12/3/13 WOD

Overhead Press 115lb/65lb
Rest
Rest
Rest
KB Push Press 24kg/12kg
Rest
Rest
Rest

30 seconds each station
4X

Monday 12/2/13 WOD

Deadlift 225lb/135lb
Rest
Rest
Rest
KB Swing 32kg/16kg
Rest
Rest
Rest

30 seconds each station
4X

Sunday 12/1/13 WOD

Mushin Closed till Monday

Rest

Saturday 11/30/13 WOD

Mushin Closed till Monday

Rest

Friday 11/29/13 WOD

Mushin Closed till Monday

Run 5K

Thursday 11/28/13 WOD

Mushin Closed till Monday

100 Burpees

Wednesday 11/27/13 WOD

Front Squat 135lbs
Rest
Overhead Press 95lbs
Rest
Deadlift 185lbs
Rest
Pull Up BW
Rest


30 seconds each station/ 5 seconds to switch
4X

Tuesday 11/26/13 WOD

5 Skills

5:30pm Metabolic Conditioning

Monday 11/25/13 WOD

KB Snatch Right 30 seconds/5 seconds to switch
KB Snatch Left 30 seconds/5 seconds to switch
KB Front Squat Right 30 seconds/5 seconds to switch
KB Front Squat Left 30 seconds/5 seconds to switch
KB Push Press Right 30 seconds/ 5 seconds to switch
KB Push Press Left 30 seconds/ 5 seconds to switch
KB Swing 30 seconds
Rest 35 seconds
Rest 35 seconds

3X

Sunday 11/24/13 WOD

No Class at Mushin Today

Run 5K

Saturday 11/23/13 WOD

Muscle Ups 5 reps
Air Squats 30 reps

AMRAP in 15 minutes

Friday 11/22/13 WOD

Snatch 5 reps Right
Get Up 1 rep Right
Snatch 5 reps Left
Get Up 1 rep Left

AMRAP in 15 minutes

Thursday 11/21/13 WOD

Pistol 5 reps each leg
Handstand Push Up 10 reps
Box Jump 36" 10 reps

AMRAP in 15 minutes

Wednesday 11/20/13 WOD

Long Cycle

1 minute on/ 1minute off
6X

Tuesday 11/19/13 WOD

Ring Pull Up
Ring Dip

4 sets of 3-5 reps on each exercise

Monday 11/18/13 WOD

Kettlebell Snatch

1 minute right/1 minute left/1 minute rest

5X

Sunday 11/17/13 WOD

Rest


**NO CLASS AT MUSHIN TODAY***

Saturday 11/16/13 WOD

Rowing
Rest
Ring Pull Up
Rest
Ring Dip
Rest

1 minute each
3X

Friday 11/15/13 WOD

KB Swing Right
KB Push Press Right
KB Front Squat Right
KB Swing Left
KB Push Press Left
KB Front Squat Left
Rest
Rest

30 seconds each
3X

Thursday 11/14/13 WOD

5 Skills

*6:30pm Metabolic Conditioning

Wednesday 11/13/13 WOD

KB High Pull 44kg
Rest
Deadlift 185lbs
Rest
Box Jump 24"
Rest

1 minute each station
3X

Tuesday 11/12/13 WOD

5 Skills

*5:30pm Metabolic Conditioning

Monday 11/11/13 WOD

Push Press 95lbs
Rest
Front Squat 135lbs
Rest
Wall Ball 20lbs
Rest

1 minute at each station
3X

Sunday 11/10/13 WOD

5 Skills

Saturday 11/9/13 WOD

Fight Gone Bad

KB High Pull
BB Push Press
KB Swing
BB Front Squat
Wall Ball
Rest

1 minute each station

Friday 11/8/13 WOD

5 Skills

*5:30pm Metabolic Conditioning

Thursday 11/7/13 WOD

Box Jump Burpee

1 minute on
1 minute off

6X

Wednesday 11/6/13 WOD

5 Skills

**5:30pm Metabolic Conditioning

Tuesday 11/5/13 WOD

Pull-Up 5 reps
Push Up 10 reps
Sit Up 15 reps
Squat 20 reps

10X

15 minute Time Cap

Monday 11/4/13 WOD

KB Thruster

1 minute on
1 minute off

6X