Sunday WOD

4 Rounds,Time Each Round (Rest 3 minutes between rounds):
50: Squats
50: Push-ups
50: Sit-ups
50: Pull-ups

Rest Day

Life is a memory, and then it is nothing.~ Cormac McCarthy

Friday WOD

5 Rounds for Time:
800 Meter Run
30: Jumping Squats
30 Pull-ups (See “About” section above)

Thursday WOD

Five Rounds for Time:
3: Forward Rolls
5: Wall Climb Push-ups
7: V-ups (Click on “V-ups” for demo)
9: Vertical Jumps

(CFit Hero WOD “Adrian” modified)

Wednesday WOD

5 Rounds For Time:
10: Push-ups
10: Hollow Rocks
10: Squats
200 Meter Run

Rest Day

…And we pray, not for new
earth or heaven, but to be quiet
in heart, and in eye clear.
What we need is here.
Wendell Berry

Monday WOD

Tabata:
Tabata Squat Rest 1 minute
Tabata Pull-up (See “About” section above) Rest 1 minute
Tabata Push-up Rest 1 minute
Tabata Sit-up Add up your score…

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score for this this exercise is the total of the lowest amount of repetitions completed …

Sunday WOD

For Time:
Run 1 mile
50: Squats
50: Vertical Jumps
50: Squats
50: Sit-ups
Run 1 mile

Saturday 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

Rest Day

Underneath it all we are wild, and we know it.~ Reggie Ray