Open WOD / Rest Recovery

Todays a chance to either make up a missed wod in the past week... or try something new.
Checkout this link for a great list of bodyweight workouts. Hit one up and POST YOUR TIME on the new open thread page - free 4 all (link above, or click here).

EDIT:

There are apprx 10 different people a day viewing these posts... thats different, not hits, over 40 refreshes a day... so if you're reading this... stop being a bitch. Hit the workouts. Become a man. and POST.

If you're scared (understandable) do what you can and I will be posting a 'beginners program' soon (in the coming weeks for sure) which will be the 2 - 3 week jumpoff program to do before getting into this stuff!

OR E-mail me! with any questions/comments/etc. I love to talk everythign CrossFit and chances are I'd love to come to your gym with you (for a minimal $) and work on tech/lifts everything before you jump in.

- Thor

7.C

Warmup/Tech: Double unders! learn them. if you dont know what it is... google it.

A) AMRAP 12 min
3 x bodyweight Deadlift (or somewhere around your 6 or 7 rep max)
6 x Pushups
9 x Air Squat

B) AMRAP Double Unders in 5min
OR
100 Double unders for time (as long as it takes! up to 12min cap)

7.B

Warmup/Tech: Split and Push Jerk - keep it light! and low reps.

A1) Bench Press 5, 5, 5, 5, 5 (5x5)
immediately after each set...
A2) AMRAP Jumping Pushups - wtf is that? pushup but hands leave the ground (no clap necesary)
3min rest

Work up to heaviest bench you can do for 5. and keep track of number of reps for each A2.
Mods: regular pushups if you cant jump it. Chest to ground. Hands under shoulders. Elbows back.

B) 1 Mile Run  - For time

Post thoughts/questions on tech as well as weight for 5x5 + reps of amrap per round. and mile time.

Zack. AMRAP means as many rounds as possible. aka do as many jumping pushups as you can after. when you cant leave the ground anymore you're done.