10-16-2012

Skill:
Front Squat Max
Review Thruster

WOD:
20, 15, 10, 5 reps of:
Thrusters (barbell or dumbbell)
Knees to Elbows

10-11-12

At home WOD

40 supermans
30 sit ups
20 tuck jumps
10 push ups

10-11-12

Skill:
Row 400 Meters
12 Pull Ups

WOD:
18-15-12-9-6-3
Ground to Overhead W/ Plate
In between each round
Do 5 burpees & 20 jump ropes

10-9-12

Skill:
5 sets of 5 Push Press
(35 lbs and up)
*only go less if you need to*

WOD:
5 Rounds

(Use same dumbbell for both)

15 weighted lunges (25 unweighted)
25 goblet squats (hold weight in front of body)

At end of 5th round do 10 burpees

At Home WOD

Five Rounds for Time

10 Burpees
15 Overhead Squat (use a broom stick)

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