May 2013

WOD 5.2.13 -Rewind (3.4.13)

Weight Vest #10
500M row
5-Knee to Chest
5-Squats
5-Box Jumps

WOD 5.7.13-"Brenton"HERO WOD
5 rds 
100 ft bear crawl
100ft standing broad jump
*every 5 broad jumps 3 burpees
*both feet leave/hit, no skipping
Vest opitional

WOD 5.7.13
20 mins/10 rds
1 min row 1 min rest
Goal: Male 3,000M Female 2,500M
*For every 5M short of target 1 burpee


WOD 5.16.13 A
Time 20 mins AMRAP
#15 KB
tactical lunge w kb per leg x10
ball slams x10 #20
one hand swings per arm x10
ball slams x10 #20

WOD 5.16.13 B
10 MINS AMRAP
L lifts on pull-up bar x 5
Tac Lunges KB#15 x10
Flutter Kicks x 20

WOD 5.21.13
Weight vest starts full last round empty
weighted PVC overhead carry Garage to cul de sac route
Push-ups x 5
Sit-ups x 10
Cal Row 15 Calories

*Upon completing each round remove 4 bars from weight vest

WOD 5.21.13 - Bill
For time:
40 Squats
20 KB Swings 53/35#
400m Run
20 KB Push Press
20 Burpees

WOD 5.23.13-Tammy
21-15-9
Over head squats w/ sand bar
Kneed to Elbow
Ball Slams

WOD 5.24.13 (Partner)
T2B x 10 / Box Jumps till T2B complete
400m overhead carry 10# everyone
rowing 10cal / sit-ups till rowing complete switch
Wall Ball Toss in group x10 #14
KB swings max until broken everyone

WOD 5.28.13 - MURPHY HERO WOD
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
(weight vest can be used)

WOD 5.28.13 - Bill's weekly WODs
Diamond 10 WOD
5rds for time:
25 wall ball
30 pull ups
(report time and weight of wall ball)

Michael - HERO WOD
3 rds for time
800m run
50 back extensions
50 sit-ups

Diamond 3 WOD
For time:
400m Walking lunges

Spade 4 WOD
For time:
2K row
(report tension setting)