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)