Skill-work: Front Squat, Kipping pull-up progression

Level 1/2

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Basics

Seven rounds for time of:
14 Squats
7 Chest-to-bar pull-ups

Good nutrition is essential for fitness.
One of the easiest things (or hardest for some of us) we can do to improve our nutrition is to cut out all soda from our diet. This is my weakness (Andres). Let’s hold each other accountable in regards to cutting soda intake.

Skill-work: Press
and
practice improving a skill which you consider a strength.
(Try to improve your technique, speed, something.)

All levels

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Skillwork: Pick a skill or two that you would consider a weakness and work on them
(Double-unders, rope climb, Kipping pull-ups, Olympic lifts, etc.)

12:00 minute AMRAP

All levels

10 yard sprint-pivot-sprint to start
10 yard lateral shuffle and back
10 Double unders or 40 single jumps
10 Wall Balls w/ 10#MB
5 Tuck Jumps
5 Pull-ups

Free Intro Class at 10:00 am – WOD Baseline
WOD for members attending 9:00am and 10:00am classes is:

Skill-work: Back Squat w/ some weight
5-3-1 Strength Program Cycle Week 3
5-3-1+ Back Squat

All levels

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Skill-work: Press
5-3-1 Strength Program Cycle Week 3
5-3-1+ Press

Level 2
5 Rounds
1 Ropeclimb 10′ w/ no legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)

Level 1
5 Rounds
1 Ropeclimb 10′ w/ legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)

Basics
5 Rounds
10 Pull-ups
10 Alternating one-legged squats while holding onto one of the parallel bars if needed
100m Sprint (2.5 laps in the gym)

Skill-work: Turkish get-ups  and burpees as described in the WOD. Make sure you have good mechanics.

Level 1/2
AMRAP 20min.
“Never let go!”
2 Turkish Get-ups w/ 30lb KBs or dumbbells
(Hold both KBs or dumbbells. Only one is raised though. Alternate which arm is raised.)
4 Burpees with 30lb KBs dumbbells held in each hand
(Instead of jump KBs/dumbbells must be fully extended overhead)
6 Anchored sit-ups while holding 30lb KBs or dumbbells
80m Farmer walk w/ both 30lb KBs or dumbbells
Goal is to never let go of your dumbbells or KBs!

Basics
All of the above except sub Indian Sit-ups w/o wt. for Turkish Get-ups.