Body Weight Workouts - Series 2, Week 5, Day 4

WORK:
Grip work -
 Max Pull-Up Bar dead hang (record seconds)
 50m Farmer's Carry, right hand
 50m Farmer's Carry, left hand
 (find something with an odd grip and fairly heavy)

INTENSITY:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

RESET:
3 Rounds of:
50ft Alligator Walk
10 Reps "Cat" Pose

Body Weight Workouts - Series 2, Week 1, Day 7

WORK:
3 Rounds, 10 Reps of:
Sweat Angels, Suspension Trainer
Suspension Push-Ups (as per ring push-ups)
Overhead Triceps Extension, Suspension Trainer

"Sweat Angel" - using a suspension trainer (TRX, etc), hold yourself at an outward angle, where your feet are behind your shoulders. With your arms fully extended above you (and holding onto the ST), slowly bring your arms around and down to your waist in a motion similar to that of making a SNOW ANGEL (hence the name). Be aware this exercise takes a tremendous amount of upper body strength and you may need to rock back on your heels a bit to get the reps completed at first.

INTENSITY:
Tabata
32 Intervals, 20s On, 10s Off
Squats

Post total reps to comments.

Derived from CrossFit.com 14 MAY 2012

RESET:
2 Rounds
50' Spiderman Lunge
60s Squat Bridge
60s Cobra Pose

Overhead Triceps Extension

Body Weight Workouts - Series 2, Week 1, Day 6

WORK:
10 Minutes on the bar working on bar muscle-ups.
This is especially important if you weren't able to do them in yesterday's workout!

INTENSITY:
Rest Day

RESET:
2 Gassers

Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four trips side to side for a total of 200 meters.