RMSDF

RMKM&CF WOD 5.27

Teams of two, Each team mate must finish the round before moving to the next rd.

600 yrd rd

sumo high pull dead lift (double KB's)

Push Press

complete as many rds in 20 min as possible

Work Off the Long Weekend

100 Swings
100 Floor Press/Pullovers
100 V-Sits
Jump rope 100 times or 50 double unders

RMKM&CF WOD 5.22

Terrible Tabata

Warm up with a Tabata of : jumping jacks or jogging in place & abs

1. Bear Crawls
2. Jumping Squats or Jump Lunges
3. Ball Slams
4. Thrusters

RMKM&CF WOD 5.21

10 Swings
10 Dive bomber push ups
10 Box Jumps
10 Pike push ups from box

Complete as many rds in 20 minutes as you can!

 

 

RMKM&CF WOD 5.20

5 rds for time
400 meter run with Med ball over head
40 Russian twists ( L+R = 1 rep)

                              Knees to Elbows & Hanging Knee Raises

RMKM&CF WOD 5.19

1.Complete as many rds in 10 minutes as you can.

1 pull up, 1 knees to elbows

make it harder by adding a rep each round (ladder up then at max work down the ladder)

2.Complete as many rds in 10 minutes as you can.

1 Push up, 1 Mt Jump

make it harder by adding a rep each round (ladder up then at max work down the ladder)

Training weekend with John Whitman

Summer

For Time:
200 Kung Fu Jumping Jacks

50 Swiss Ball Jack Knifes

Down and Dirty

Every minute on the minute do 1 Burpee (with push up at the bottom and jump at the end)
the second minute do two burpees, the third minute 3 burpees

Go to 10 minutes

then do the same with an exercise of your choice!

Climbing

5 rounds for time:
20 Mt climbers
10 one handed KB swings (10 per side)
10 Mt Jumps
10 Single handed press (10 per side)

 
 

Get over it

10 rds for time

10 box jumps

10 push ups