At Home WOD:

 

Bear Crawl 50 Steps

Run ½ Mile

Bear Crawl 50 Steps

 

Skill:

Review Med Ball Power Cleans

15 Rope Climbs (Teach Technique for Rope Climb)

WOD:

3 Rounds

3 min AMRAP with 1 min Rest between

 

3 MedBall Power Cleans (10-20 lbs)

6 Push Ups

9 Air Squats

Skill:

Row as many calories in 1 min

WOD:

10 Pull-Ups

20 Front Squats (15-45 lbs)     

30 Deadlifts (45- 75 lbs)

40 Sit-ups

50 Supermans

40 Sit-ups

30 Deadlifts (45- 75 lbs)

20 Front Squats(15-45 lbs)

10 Pull-ups

At Home 9/21

9-21
At Home WOD:
10 burpees
20 squats
30 sit ups
40 walking lunge
50 supermans

9-20
Skill: back squat
WOD:
Tabata This
Tuck Jumps
Push Ups
Air Squats
Mountain Climbers
** repeat, look back at old reps

9-18-12

9-18
Skill: jump rope
buy in: max unbroken single unders (8 min)
WOD:
row 750 m
3 rounds
3 rope climbs
25 box jumps

At Home WOD:

7 Rounds

7 Squats
7 Burpees

Skill: Overhead Squat 15lbs/ 35lbs
WOD:

4 Min AMRAP
5 Push-Ups
10 DB Push Press

Rest 2 Min

4 Min AMRAP
200 M Run
10 Walking Lunges

Sept 11th

Skill: Revisit Pull Ups
8 minutes of practice

:WOD:
2 rounds of:
50 Sit-ups
45 KB Swings
40 Box Jumps

At Home WOD:
3 to 5 Rounds
Run for 2 minutes

25 Goodmornings

Skill: Sumo Deadlift High Pull
WOD: 1 minute per station w/ no rest between
3 Rounds
Sumo Deadlift High Pull
Burpees
DB Push Press
Air Squats

Skill: Power Clean with Barbell
WOD: Chipper
20 Wall Ball (10 or 16 lb ball)
30 Power Cleans (15/ 35)
40 Kettlebell Swings (KB or DB)
Run 400 Meters (parking lot)