WOD: 30 JUNE-01 JULY

Rest Day

WOD: 29 JUNE 2012

"Nicole"

AMRAP
Max rep Pullups
400m run

20 minutes

WOD: 28 JUNE 2012

"DT"

155 pounds

12x Dead Lift
9x Hang Cleans
6x Push Jerk

5 Rounds

WOD: 27 JUNE 2012

“Maggie”

20 Handstand Pushups

40 Pullups

60 One legged squats

5 Rounds

WOD: 26 JUNE 2012

“PT Test”

800m Run

40 Sit-Ups

800m Run

40 Push-Ups

800m Run

40 Sit-Ups

800m Run

40 Push-Ups

WOD: 25 JUNE 2012

“Chelsea”

5x Pullups

10x Pushup

15x Airsquats

30 minutes, 1 round each minute

23-24 JUNE 2012

REST DAYS

WOD: 22 JUNE 2012

100 Burpees

100 Situps

100 Airsquats

WOD: 21 JUNE 2012

Run 5k

WOD: 20 JUNE 2012

“Lucy”

5 Push-Ups

10 Burpees

400M Run

5 Rounds

WOD: 19 JUNE 2012

20 Pullups

50 Tuck Jumps

3 Rounds

WOD: 18 JUNE 2012

“Rosa”

10 Handstand Pushups

400 m Run

5 Rounds

16-17 JUNE 2012

REST DAYS

WOD: 15 JUNE 2012

Tabata Workout:

Tabata Sit-Ups

Tabata Push-Ups

Tabata Squats

Tabata Crunches

Tabata Cobra Push-Ups

Tabata Back Extensions

*1 Minute of rest in-between

WOD: 14 JUNE 2012

8x 400m sprint, walk back to start point

WOD: 13 JUNE 2012

“Barbara”

5 Rounds for time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

WOD: 12 JUNE 2012

“Michael” 3 Rounds for time:

Run 800M

50 Back Extensions

50 Sit-Ups

WOD: 11 JUNE 2012

1 mile Run

100 Push-ups

200 Sit ups

300 Squats

1 mile Run

9-10 JUNE 2012

REST DAYS

WOD: 8 JUNE 2012

“Angie”

100 pull-ups

100 push-ups

100 squats

100 sit-ups

WOD: 7 JUNE 2012

Run 5 k

WOD: 6 JUNE 2012

“Cindy”

AMRAP in 20 minutes:

5 Pull Ups

10 Push Ups

15 Squats

WOD: 5 JUN 2012

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

WOD: 4 JUNE 2012

“Mary”

5x Handstand push-ups

10x1-legged squats- alternating legs

15x Pull-ups

20 minutes

WOD: 2-3 JUNE 2012

REST DAYS