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

WORK:

2 Rounds of:
Pull-Up Bar Max Hang
Rest, 30 Seconds

INTENSITY:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

RESET:
800m Jog
Squat Bridge, 60s Hold
800m Jog
Sampson Lunge (Stretch), 10 reps (1 leg, 1 rep)

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 1

WORK:

50 Walking Lunge Steps
25 Spider Man Lunge Steps
15 Cobra Push-Ups

WOD:
Rest Day

POST:
3 Rounds of:
12 reps right leg standing high-kicks
60 Seconds Squat-Bridge
12 reps left leg standing high-kicks
12 reps Samson Stretch

then:
Light Run - 2 miles