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