Body Weight Workouts - Series 2, Week 3, Day 6

WORK:
100 Air Squats

INTENSITY:
21-15-9 reps for time of:
Sandbag Front squat*
Burpee
Pull-up

If you do not have a sandbag, do:

21-15-9 reps for time of:
Split Squat Jumps
Burpee
Pull-up

Derived from CrossFit.com WOD 29 MAY 2012.

RESET:
2 Rounds of
50 Mountain Climbers (1 leg, 1 rep)
Max Reps HSPU

Body Weight Workouts - Series 1, Week 3, Day 4

WORK:

20 Hollow Rocks
15 Knees to Elbows
10 Toes to Bar

INTENSITY:
Bodyweight CF Games 2012 Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Split Squat Jumps (1 Leg, 1 Rep)
90 Double-unders
30 Muscle-ups
RESET:
3 Rounds, 10 Reps of:
Wall Kip-Ups*
Walking Lunge
Dive Bomber Push-Ups

*Wall Kip-Ups: This is a handstand, but keep your hands planted on the ground. Kick up to the handstand for one rep

Split Squat Jumps

Body Weight Workouts - Series 1, Week 2, Day 5

WORK:
10 Minutes on Handstand Push-Up Progression
http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

INTENSITY:
Rest Day

RESET:
3 Rounds, for quality:
Max Time Bar Hang
10 Reps, Split Squat Jumps
60 Seconds Shoulder Opener*
10 Reps, Elevated Push-Ups
60 Seconds Squat Bridge

Then:
1 Mile Jog

*Shoulder Opener - using your shoulder pass through pole, put one end of the pole on the ground. At shoulder-height, grab the pole and set it out at full arms length. With your feet just outside your hips, relax your shoulders, and lower you head through your arms. Relax everything but your grip, let the weight of your upper body open up your shoulder joints.

Body Weight Workouts - Series 1, Week 2, Day 3

WORK:

1 Round:
Max Reps Clapping Push-Ups
Max Reps Push-Ups
Max Reps Push-Ups (Knees)

WOD:
Five rounds for time of:
Split Squat Jumps, 14 reps
10 Pull-ups

POST:
2 Rounds:
800m Jog
10 Reps Each of:
Sandbag Get-Ups
Split Squat Jumps
Sandbag Throw