Mwod:  Roll legs & calves x 2mins each, Roll upper back & tspine extensions x 10, Band lat/shoulder stretch from rack x 1min/side, Stretch wrists and forearms on floor x 1 min
.....

Skill:  Clean & Jerk x 5 mins
.....

Lift 15 mins :  Work up to heavy set of: 1 clean, 1 push press, 1 split jerk
.....

Wod:   Thanks to Crossfit Otown for this one!

For 16 Minutes Preform The Following:

     Even Min - 6 Clean 75/115

     Odd Min - 12 Wall Balls  

MWOD: 1) Roll Upper Back and Legs
                 2) Couch Stretch x 2 min/side
                 3) Frog Stretch x 20
                 4) Stretch Calves x 2 min/side

WOD: 1 Round for time:
            Farmers Walk
            30 Toes to Bar
            40 Push-ups with hand release
            50 Thrusters
            60 Walking Lunges (30/leg - 45#/30#/hand)
            Prowler Push

MWOD:  1) Hip Capsule Stretch (Knee into floor) x 1 min/side
                2) Seated Outside Hip Stretch x 1 min/side
                3) Lax Ball Glutes x 1 min/side
                4) Lax Ball Upper Back + Traps x 2 mins

LIFT: Deadlift: 5 at 65% , 5 at 75% , Max at 85%  (+ 5lbs to working max!)

WOD: HAPPY 34th SARAH

Round 1 - Row 34 Cals
                 DB Push Press x 8
                 DB Snatch x 8 / Arm

Round 2 - Row 34 Cals
                 DB Front Squat x 8
                 DB Twist x 8

Round 3 - Row 34 Cals
                 DB Row x 8 / Arm
                 DB Floor Press x 8

Mwod:  Roll upper back & chest w lacrosse ball, Band lat stretch from rack x 1min/side, Bottom squat x 2mins, Super frog w plate x 2 mins/side


Bench- 5@ 65%, 5 @ 75%, 5 or more @ 85%- if your last cycle was successful, add 5lbs to your working max

WOD:

15-12-9-12-15 reps

Landmines
Box Jumps
Pendlay rows

MWOD:  1) Lax Ball Glutes x 1 min / side
                2) Roll Quads + IT's ( Side of upper leg)           |
                3) Roll Adductors ( Inside of Upper Leg)          |     x 1 min each
                4) Band Shoulder Traction x 1 min / side          |

SQUAT:  If Previous Cycle was Successful Add 5lbs to your Working Max
               
               5 at 65% , 5 at 75% , Max Reps at 85% (5 or more)

WOD:  3 RFT
         
             Prowler Sprint x 50'
             Heavy Goblet Squat x 5 (35/55)
             V - ups x 15

Mwod:  Roll upper back and legs, Tspine extension over roller x 10, Lacrosse ball chest & traps x 1min per, Outside hip stretch on box x 2mins/side, Smash armpit w lacrosse ball x 30 sec/side

Military Press- work up to 3 RM

---------------------------------------------
SKILL-  DB SNATCHES 5 MINS
-------------------

1RFT

300m row
30 Dubs
30 KB swings 
20 Squat Cleans
20 T get ups (10 per) 20/35
10 Chins
10 DB snatches (3 per) 35/55

Mwod:  Row 2 mins easy, Bottom squat x 1min, Couch x 2 mins, Frog x 2mins, Shoulder ext rotation stretch x 30 sec/arm


SQUAT- 5 @75%, 3 @ 85%, 1 or more @ 95%

----------------------------------------------------------------

WOD
AMRAP in 20 minutes:

 5 Chins
10 V-ups
20 Lunges

MWOD: 1) Smash Forearms on Bar Sleeve x 1 min / side
               2) Stretch Wrists + Forearms x 1 min / side
               3) Band Shoulder Traction x 1 min / side
               4) Lying Wall Squat  w/ Overhead Extension x 2 mins

LIFT:  1 + Clean + 3 Split Jerks
            15 mins   workup to Max Triple

WOD: TABATA:
            Hang Cleans
            Push Press
            Barbell Ron
            Front Squat

Rest 1 min between Exercises

Mwod:  Roll Upper back w lacrosse ball x 1min, Roll chest w lacrosse ball x 1min, Band hip stretch from rack x 2mins/side,  Band hamstring x 1min/side,  Tspine ext on roller x 10

*review on creating torque, and proper starting position

DEADLIFT:  5@ 75%, 3 @85%, 1 or more @ 95%

WOD:  E.M.O.T.M x 10 mins
Deadlift x 3 (70%)
Bar jumps for remainder of min
* # of jumps is your score

MWOD: 1) Lax Ball Feet x 1 min/side
               2) Smash Triceps on Barbell x 1 min/side
               3) Roll Lats x 1 min/side
               4) Internal Rotation Stretch w/ band x 1 min/side
               5) Roll Quads x 1 min/side  -» DO THIS AFTER 1 - 4

BENCH: 5@ 75% , 3 @ 85% , 1 or more @ 95%

WOD: 30 - 20 - 10

            Box Jumps
            Chins / Body Row
            DB Push Press (30 / 45)

Mwod:  Roll legs-all angles x 2mins per, Roll glutes w lacrosse ball x 1min/side, Smash chest & traps w ball x 30 sec per side, Couch x 2mins/side, Pre squat hip opener x 1min/side
================================

100 Thrusters (65/95)
....but there is a catch!

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute until you get to 100.  Burpees will break up your thruster sets.
Time is score.

================================

Finished?  100 Pull aparts

=========================

Mwod:  Roll legs and calves with roller x 1 min per, Couch x 2mins/side, Outside hip x 1min/side, stretch calves x 1min/side

A) AMRAP in 10 mins

DB Bench x8 reps
DB Rows x8/arm
OH Lunges x8/leg

B) 21-15-9-6-3 reps of:

Burpees
Body rows
DUBS

MWOD: 1) Lax Ball Glutes x 1 min/side
               2) Hip Capsule Stretch (Knee into floor) x 1 min/side
               3) Stretch Calves + ankles x 1 min/side
               4) Roll Upper Back + Legs 4 mins Total

LIFT: D/L 3 at 70%,   3 at 80%,   Max Reps at 90%

WOD: TABATA (20/10)

BW Squat
Push-ups (Quality Reps)
Lying Leg Raise
Front Plank

Mwod:  Roll upper back & lats x 2mins, Roll chest & shoulders x 1min per w lacrosse ball,  Super frog w 45lb plate x 2mins/side, Tspine ext over roller x 20


Bench:  3 @ 70%, 3 @ 80% , 3 or more @90%


WOD:  5 rounds for time

Row 200m
20 Wall Ball Sit ups/or use a partner instead of a wall
10 SDLHP - 95#/65#

MWOD: Mash Calves x 2 minute/side, Band hamstring x 1 minute/side, Roll upper back x 2 minute, stretch wrists and forearms x 2 minute.side

Skill: Dubs x 6 minutes

Lift: Cleans 5 x 3 work up to max triple

WOD AMRAP 15 minutes
 4 Chins
 10 Dubs

Mwod:  Roll quads, IT bands & abductors x 10 passes each, Frog stretch x 20, Roll glutes w ball x 1 min/side, Couch x 1min/side, Band lat stretch x 1min/side

SQUAT- 3 @70%, 3 @80%, 3 or more @90%

WOD:

3 rounds for time:

15 Pull aparts
10 DB Strict Military Press - 40#/25#/hand
15 DB Push Press - 40#/25#/hand
10 DB Push Jerk - 40#/25#/hand
15 Body Rows

Saturdays WOD

MWOD: T-Spine Extension on Roller x20
Smash Triceps on Barbell x1min/side
Lax Ball glutes x2min/side
Couch Stretch x2min/side

------------------------------------------------------
Lift: Deadlift
5@65%, 5@75%, 5+ @ 85%

If last cycle went well, add 5lbs to training max
------------------------------------------------------

WOD:

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

MWOD: T-spine ext. on Roller x 20 reps
              Smash Triceps on barbell x 1 min/side
              Lax ball glutes x 2 minute/side
              Couch stretch x 1 minute/side

Skill: Snatch x 5 minutes

LIFT: Clean and Jerk 5x3 @80% of best single

WOD: 3 RFT
Run 2 laps of building
30 squats
20 body rows
10 push-ups

Mwod:  Roll chest & shoulders with lacrosse ball, Roll lats with roller x 1min/side, Band lat stretch x 1min/side, Band hip stretch from rack x 2mins/side


LIFT:  Bench 5 @65%, 5@ 75%, 5 or more @ 85%

----------------------------------
For Time:
50 DUBS

 21-15-9 of
DB Push Press 45/30
Toes To Bar

 500m Row

MWOD: Bottom squat x 2 minute/side, outside hip stretch on box x1minute/side, roll quads +ITs x 2minutes/side, lax ball glutes x 1minute/side

LIFT : Squat 5@65% 3@85% max reps at 95%

WOD: Satan's Whiskers - Courtesy CrossFit NewEngland

3 RFT
10 Chins
10 Front Squats (65/95)
10 Burpees