WOD 15

21-15-9 deadlift, push press. For time

WOD 14

800m run, 30kb swing, 30 dip

WOD 13

Front squat 5-5-5

WOD 12

Run 2mile. For time

WOD 11

21-15-9 dumbell thruster, pullup. For time

WOD 10

400m run, 10 box jump. 5 rounds for time

WOD 9

30kb snatch (ea). For time

WOD 8

Back squat 5-5-5, 25 knees to elbows

WOD 7

100m sprint, 100m walk. 8 rounds for time

WOD 6

5 pullup, 10 dips, 15 air squats. 5 rounds for time

Pushup Challenge for June

Starting on June 1st you will perform 2 pushups. Each day thereafter you will perform the pushups from the previous day plus an additional 2 pushups. This is seperate and in addition to all other workouts you do throughout the month.

June 1st... 2 pushups
June 2nd... 4 pushups
June 3rd... 6 pushups .... you get the idea.

Are you excited?!?!?!?

WOD 5

150 lunge walk (ea), 100 situps. For time

WOD 4

Push press 5-5-5

Try starting with 65 lbs

WOD 3

100 jumpjack, 75 air squat, 50 pushup, 25 squat thrust. For time

Complete each exercise before moving to the next. You can break them up into sets if its easier for you (ie 5 sets of 10 pushups) but since its for time you will want to complete the series as fast as you can!

sore-ness

I worked out and I'm sore still. That's what happens when I took nearly 3 months off from working out. (I'm going to post what we did....please forgive me, I don't know the names of the moves)

We ran 1 mile @ 6.5
15 Squat Presses w/ 15lb weights, back on the dreadmill until JG finished 15 sp (I was already pooped)
Then repeat 15 sp, 10 push ups (I did the real ones :), back on the dreadmill until JG finished this round.
15sp, 10 pushups, 30 walking lunges with 15lb, back on dreadmill until JG finished
15sp, 10 pushups, 30 walking lunges, 10 steps ups with 15lbs, back on dreadmill till JG finished
15sp, 10 pushups, 30 walking lunges, 10 step ups (each leg) and these squat are pulley things then back on dreadmill for one last round of hell.

Abs and crying.

WOD

Run 2k. For time

Warmup!

Make sure you use this warmup everyday before the workout..

Warmup:
400m row - once
5 squat, 5 pushup, 5 pullup, 5 situp - for 2 rounds

WOD - Work Out of the Day

Warmup:
400m row - once
5 squat, 5 pushup, 5 pullup, 5 situp - for 2 rounds

Workout:
Deadlift 5-5-5

*Anytime I give you a 5-5-5 your goal is to load it so that 5 is the most you could have done for the set. I'd say you prob can get at least 135 for these. But do a warmup set to work your way up. Maybe start with 95 then 115 then 135.