Tuesday WOD

5 Rounds For Time:
10: Pull-ups
15: Kick to Handstand. Hold, lower, repeat.
5: Burpee Long Jumps

Rest Day

“If you care about something you have to protect it – If you’re lucky enough to find a way of life you love, you have to find the courage to live it.~ John Irving

Rest Day.

Sunday WOD

For Time
800 Meter Run
100: Squats
800 Meter Run
100:Sit-ups

Saturday WOD

4 Rounds for Time:
10: Handstand Push-ups (Holds, progressions, scale as needed)
200 Meter Run

Friday WOD

For Time:
50: Vertical Jumps
50: Sit-ups
50: Push-ups
50: Pull-ups (jumping, kipping, strict-you pick)
50: Steps Walking Lunge
500 Meter Run

Rest Day

Life is the art of drawing without an eraser.~John W. Gardner

Wednesday WOD

Shuttles runs for time:
Run (3) three 300 yard shuttles. Rest 5 minutes between shuttles.
300 yard shuttle runs are completed with (6) six 50 yard sprints.
Time each 300 yard shuttle run.

Tuesday WOD

12 Rounds, 15 seconds per movement:
Bear Crawl
Sit-up
Mountain Climbers
Push-up
Then:
Bear Crawl
Sit-up
Mountain Climbers
Pull-up (See “About” section above.)

Rest 3 Minutes Then 2 Rounds:
3: Pull-ups (See “About” section above.)
5: Jumping Lunge
400 Meter Run

Monday WOD

As Many Rounds as Possible in 20 Minutes:
5: Pull-ups
10: Push-ups
15: Squats

Saturday WOD

For Time:
400 Meter Run
400 Meter Walk
800 Meter Run
800 Meter Walk
1600 Meter Run
1600 Meter Walk
Time the runs. Rest during the walks.