WOD 10

As Many Rounds as Possible(AMRAP) in 12 Minutes:
10 Dumbbell Snatch – Left
25 feet Walking Lunge w/Dumbbell
10 Dumbbell Snatch – Right
25 feet Walking Lunge w/Dumbbell

Post rounds and reps to comments.

NEW SKILLS:
Snatch [wmv] [mov]
Dumbell Snatch tri-panel [wmv]
Handstand Pushup Variations (HSPU)[wmv]
Jump Rope - Basic Bounce[wmv][mov], Double-Unders[wmv][mov]

HOMEWORK:
Research hero WODS. Name a hero, why they are remembered, and their WOD.

WOD 9

3 Rounds for Time:
400M Run
15 Box Jumps

Post time to comments.

NEW SKILLS:
Back Squat (aka Squat) [mpg]
Box Jump Variations [wmv]
Rope Climb Variations [wmv][mov]

HOMEWORK:

WOD 8 - "10!"

10-9-8-7-6-5-4-3-2-1
Dumbbell Hang Squat Cleans
Situps

Post DB# and time to comments.

NEW SKILLS:
Ring Dips [wmv]
Cleans [wmv]

Enlarge image
In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The arms bending before the hips retreat is less efficient.

HOMEWORK:

WOD 7

Chipper:
Run 400M
15 lunges on each leg
15 body rows
15 thrusters
15 KTE
Row 400M

Post time to comments.

NEW SKILLS:
Kipping Pullups, Step 3 [wmv][mov]
Kipping Pullups, Step 4 [wmv][mov]
Overhead Squats (OHS)[wmv][mov]
Situps
Intro to GHD: Glute-Ham Sit-up Elements Lecture Clip [wmv][mov]
Intro to Back Extensions on GHD [wmv]

HOMEWORK:
Post your favorite Zone or Paleo recipe to comments.

Day 6

Five Rounds for Time
7 Wall Ball
7 Burpees
7 Front Squats with WB

Post time to comments.

NEW SKILLS:
Wall Ball (WB)[mov][wmv]
Burpee [wmv]
Front Squat [wmv][mov]

HOMEWORK:
Paleolithic Diet - High quality foods for super health.