SKILL:
front squat 3x5

 ** Work to find a weight that you are comfortable with. This should not be "easy" though

:WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Kettle Bell Swings & Sprint 40 yards

** Kettle bell can also be dumbbell**

Baseline:

Row 500 Meters
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Pull-Ups

Cash Out:
6 Min AMRAP
12 Box Jumps
9 Push Press
6 Toes to Bar

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