WOD: 1 JUNE 2012

“Hermanater”

10 pull-ups

10 burpees

15 air squats

400m run

5 rounds

WOD: 31 MAY 2012

Couplet- GW

21-15-9

Push Press 135 ibs

Burpees

WOD: 30 MAY 2012

Triplet- MWG-A

“Badger”

Squat cleans x 30 (95/65 ibs)

Pullups x 30

Run 800m

3 Rounds

WOD: 29 MAY 2012

Triplet- MMG-A

Double unders x 25

Pullups x 15

Run 400 m

3 Rounds

WOD: 28 MAY 2012

Singlet- W Light

“Grace”

Clean and Jerk x 30 (135/95 ibs)

MAY 26-27 2012

REST DAYS

WOD: 25 MAY 2012

Triplet- GGW-T

Dead lift x 10

Pull-ups x 20

Box Jumps x 30

15 minutes

WOD: 24 MAY 2012

Singlet- M Sprint

8x 400 m sprints, 8x 400m walk

WOD: 23 MAY 2012

Triplet- MMW-A Row 200m

Run 400 m

Ball slams x 20

4 Rounds

WOD: 22 MAY 2012

Couplet- GW-A

“Josh”

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

WOD: 21 MAY 2012

Singlet- W Heavy

Overhead Squat

2-2-2-2-2

WOD: 18 MAY 2012

Triplet- GGM-T

10 Pullups

20 Double Unders

30 Pushups

12 minutes

WOD: 17 MAY 2012

Singlet- M Long

5k run

WOD: 16 MAY 2012

Triplet- GGG-A

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

WOD: 15 MAY 2012

Couplet- MW-A

Snatch x 10

Run 800 m

3 rounds

WOD: 14 MAY 2012

Singlet- W Heavy

Front Squat

3-3-3-3-3

12-13 MAY 2012

REST DAYS

WOD: 11 MAY 2012

Chipper- "The Seven"

7 Handstand push-ups

135 pound thruster, 7 reps

7 Knees to elbows

245 pound deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 poods

7 Pullups



7 Rounds

WOD: 10 MAY 2012

Couplet- WW-A

Hang Clean x 20

Overhead Squat x 10

5 Rounds

WOD: 9 MAY 2012

Triplet- WWG-I

Wall balls x 20

Kettle Bell Swings x 20

Pushups x 20

15 minutes

WOD: 8 MAY 2012

Couplet- GM-A

20 Pullups

Run 800 meters

5 Rounds

WOD: 7 MAY 2012

Singlet: W Heavy

Back Squat

5-5-5-5-5

5-6 MAY 2012

REST DAYS

WOD: 4 MAY 2012

Triplet- MWG-A

Push press x 10

Air Squats x 30

Run 400 m

5 Rounds

WOD: 3 MAY 2012

Couplet- GG-T

Muscle ups x 5 (or 10 Pullups and 10 dips)

Tuck Jumps x 20

20 minutes

WOD: 2 MAY 2012

Triplet- WWM-A

Front squat x 10

SDHP x 10

Run 400m

5 rounds