Monthly Archives: May 2014

Wednesday 21 May WOD

TODAY IS MEMORIAL DAY MURPH AT THE BASE GYM AT 1100. “MURPH” FOR TIME: Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile You can break up the middle reps however you want. Scaled options will be … Continue reading

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Tuesday 20 May WOD

FOR TIME: 21-18-15-12-9-6-3 REPS Double Unders Situps Reminder: Tomorrow is Memorial Day Murph at the Base gym!!

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Monday 19 May WOD

FOR MAX REPS: Three 5 Minute Rounds 400m run Max Wallballs for the remaining of 5 Minutes

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Friday 16 May WOD

DEATH BY BOX JUMP 24/18″ Death by format is as follows: Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps Continue until you cannot complete the required reps in that minute.

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Thursday 15 May WOD

FOR TIME: Run 800m  21-15-9 REPS Overhead Squats Burpees  Run 800m If it is raining we will have an alternate WOD inside the Vince gym.

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Wednesday 14 May WOD

FOR TIME: At the start of each minute, complete 5 push ups For the remainder of each minute, Kettlebell Swings 53/35lbs Continue cycle until you complete 150 KB Swings!

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Tuesday 13 May WOD

3 ROUNDS FOR TIME: 50yd Lungewalk 50yd Broad Jump 50 Pushups

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