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_______ Morgan Falls Office Park Main Studio Line 
 
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Workout of the Day- JuneSaturday, 6/1/13 Monday, 6/3/13 Cindy 20 min AMRAP 5 rows / pull-ups 10 push-ups 15 squats Tuesday, 6/4/13 5 rounds for time: Run 50m 10 burpees Run 50m 10 sit-ups Run 50m 10 squats Run 50m 10 Rows Wednesday, 6/5/13 "Helen" 3 rounds for time: 1 lap run 21 KB swings 12 pull-ups / rows Thursday, 6/6/13 "Mary" 20 min AMRAP 5 HSPU 10 one-leg squats 15 pull-ups / rows OR "Cindy" 20 min AMRAP 5 rows / pull-ups 10 push-ups 15 squats Friday, 6/7/13 12 min AMRAP 50m farmers carry 25 jumping jacks 12 lateral step ups Rest 2 min 10 min AMRAP 10 OHS (plate, bar, or DB overhead- work on deep squats) 10 thrusters Saturday, 6/8/13 Monday, 6/10/13 20 min AMRAP 25 ball tosses 25 jumping jacks / jump rope 10 pull-up / inverted rows 10 toes-to-bar (hanging or on the ground) Tuesday, 6/11/13 7 rounds for time: 5 push-ups from finger tips 10 knees to elbow (hanging or from ground) 15 DB bent over rows 20 walking lunges with plate OH 200m sprint (to end of fence and back) Wednesday, 6/12/13 10 min AMRAP 15 KB swings 15 burpees 15 shoulder presses Rest 2 min 10 min AMRAP 10 HSPU 10 straight leg DL 10 pull-ups / rows 10 ring / bench dips at the end 100 jumping jacks / jump ropes Thursday, 6/13/13 5 rounds for time: 10 DB step-ups 10 box jumps 10 DB ground to OH (each arm) 10 DB thrusters 10 plank presses 10 sit-ups Friday, 6/14/13 2-3 rounds for time: 21-18-15-12-9-6-3 DB hang cleans DB push press Goblet squats Saturday, 6/15/13 For time: 2 lap run forward 1 lap run backward 2 lap run forward 1 lap run backward 3 min rest then 21-15-9 Deadlifts Box Jumps Sit-ups Monday, 6/17/13 Team WOD- 2 people per team 4 rounds 100m run with med ball / plate 20 thrusters with med ball / plate 100m run with med ball / plate 20 push-ups 20 sit-ups CHECK OUT THIS PROPER SQUAT....  Tuesday, 6/18/13 5 rounds for time: 10 HR push-ups 20 sit-ups Then 21-15-9 KB swing Burpee Pull-up Wednesday, 6/19/13 5 rounds for time: 1 lap run 15 thrusters 20 goblet squats 15 ring / bench dips Thursday, 6/20/13 Tabata Thursday DB rows Box Jumps Wall Balls Burpees Sprint / Lunges 30sec rest b/w each station - can start at any station |