MWOD: Couch Stretch x 1 minute/side
              Band Hamstring stretch x 1 minute/side
              Band Tri/lat stretch x 1 minute/side
              Band shoulder traction x 1 minute/side
              Bottom squat x 2 minute


LIFT: Deadlift 5 @ 75% 3 @ 85% 1 +@ 95%

WOD:
3 RFT
Run 1 laps of building
30 squats
20 body rows
10 push-ups

MWOD: Prowler x 2 trips
             Bottom Squat x 1 minute
             Outside Hip Stretch on box  x 1 minute/side
             Stretch Wrists and forearms x 2 minutes
             Band Tri/lat stretch x 1 minute/side

Bench Mark!

Squat max reps at 80%
Max Chins in 1 set
Clean and press x 2 minutes max reps
Push-ups 1 set max reps
Burpees x 2 minutes max reps
Dubs x 2 minutes max reps
500m Row

Mwod:  Prowler x 2 trips, Mash calves & feet on barbell on floor x 3 mins/side, Stretch Calves x 1min/side, T-spine ext over roller x 20, Roll lats x 20 passes/side, Stretch wrists & forearms on floor x 2mins

Chins:  Max reps in 10 mins

Skill:  Jerks x 5mins

WOD:  "Grace"

30 Clean & Jerks for time

Men:  135lbs
Women:  75lbs

Compare to May 8th

Time?  Prowl

Mwod:  Row x 1 min,  Roll chest and shoulders on rack x 1min, Roll adductors x 20 passes each, Frog stretch x 2min, Bottom squat x 1min, Couch stretch x 2mins/side

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

Skill:  Squat cleans x 6 mins

WOD:  12 min clean ladder

Women:  65, 75, 85, 95, 105, 115, 125, 135
Men:  95, 115, 135, 155, 165, 175, 185

You have 12 attempts with no more than 1 min to lift/change weight.  Progress forward every successful lift.  If you miss, drop back to previous bar weight and continue performing reps for the duration.

Compare to Feb 4th.

For those of you who need more reason to know who this guy is...

MWOD: Smash calves x 2minute/side
              Stretch calves x 1 minute/side
             Stretch wrists and forearms on bar x 1 minute/side
             Bottom squat x 2 minutes
             Band Shoulder traction x 2 minute/arm

LIFT: Military Press 4 x 6reps

WOD:

"Dub City"

Dubs x 10
T-get-ups x 10 (5/arm)
Dubs x 20
DB Clean and Press x 20
Dubs x 30
Wall Balls x 30
Dubs x 40
Body Rows x 40
Dubs x 50
Sit ups x 50

MWOD: Barbell calf smash x 1 min/side
              Stretch Calves and Ankles x 1 minute/side
              Bottom Squat x 3 minutes
              Couch Stretch x 1 minute/side
              Super frog with plate x 1 minute/side


LIFT: Deadlift 3 @ 70% 3 @ 80% 3+ @ 90%

WOD:  EMOTM 6 minutes

A
2 Renegade Rows
4 DB Thursters

B
6 Lunges
10 Russian Twists

Mwod:  Rower x 2 mins, Roll lats x 1min/side, Band lat stretch x 1min/side, Roll upper back with ball ON FLOOR x 1min,  Roll quads x 20 passes each, Band hip flexor stretch from rack x 2mins/side


Bench:  5 @ 65%, 5 @ 75%, 5+ @ 85%


AMRAP in 15 mins

3 Burpees
6 Chins
9 V-ups

Just because somebody told me yesterday that they didn't know who Dmitry Klokov was....shame!

Now you know!!!!

MWOD: Prowler x 2 trips
              Smash pecs on post with lax ball x 1 minute/side
              Smash glutes on lax ball x 1 minute/side
              Outside hip stretch x 1 minute/side
               Stretch Calves and ankles x 1 minute/side

Skill: Situps x 5 minutes

Lift: Squat 5 @75% 3 @ 85% 1+ @95%

WOD: 6 minute AMRAP - Rest 3 minutes - Tire flip for reminder of time

6 Squat Cleans
6 Lateral Burpees

MWOD: Band Shoulder Traction x 1 minute/side
              Stretch wrists and forearms x 1minute/side
               Smash tri's on bar sleeve x 1 minute/side
              Frog Stretch x 2 minute
               Out Side Hip stretch x 1 minute/sid


5 Rounds:
Max Push-Ups
Max Body Rows
150m Row


WOD:

"Glen"
AMRAP 18 Minutes

5 Power Cleans
10 Front Squats
15 Push Press
(65/95)

Mwod:  Row x 2mins, Roll chest & traps on rack x 2mins, Tspine ext over peanut x 15, Band lat/tri stretch x 1min/side, Stretch wrists/forearms on floor x 2 mins, Super frog w plate x 2mins/side

.................................................................

Lift:  OH Press, Push press, Push Jerk

Work up to max military press x3, continue to push press x 3, then jerks x 3
20 min time limit.
2.5lbs jumps for women, 5lbs for men
Compare to April 15th

WOD 

1 RFT
40 V-ups
6 T-get ups R. arm
30 KB swings
6 T-get ups L. arm
20 Wall Balls
6 T-get ups R. arm
10 Burpees
6 T-get ups L. arm

MWOD: Bottom Squat x 2 minutes
             Couch Stretch x 1 minute/side
             Smash lats and upper back on roller x 2 minutes
             Band Tri/lat stretch x 1 minute/side
             Smash Triceps on bar x 1 minute/side

Skill: Bench Un-racking the weight 6 minutes

Bench Press 5@75% 3@85% 1+@95%

WOD: 3 RFT

20 DB Snatch Alt (30/45)
20 DB Push Press (30/45)
20 Walking Lunge (30/45)

MWOD:
Row x2 mins
Smash Calves On Barbell x2 Mins/Leg
Pre-Squat Hip Opener x1Min/Side
Band Hamstring Stretch x1Min/Side
Couch Stretch x1Min/Side

SKILL:
Clean High Pull x6Mins

LIFT:

Deadlift (Start A New Phase, +5lbs To WM If Previous Cycle Was Successful)


5@65%, 5@75%, 5 or more @ 85%

WOD: 10 Rounds For Time..
10KB Swings
100m Sprint

MWOD: ROW 2MIN, COUCH STRETCH X2MIN/SIDE, OUTSIDE HIP STRETCH ON BENCH OR BOX X1MIN/SIDE, LAX BALL CHEST ON POST X2MIN, BAND SHOULDER TRACTION X1MIN/SIDE.

SQUAT: 3@70% - 3@80% - 3+@90%

WOD: 10-9-8-7-6-5-4-3-2-1 (20MIN TIME LIMIT)
           -CHINS
           -HAND RELEASE PUSH UPS

MWOD: 1. Prowler x 2 trips, 2. Smash Pecs on post x 1 min/side 3. Smash Glutes on lax ball x 1 minute/side 4.Couch stretch x 1min/side

Skill: Overhead Squat x 6 minutes

WOD: "Grace"

30 Clean and Jerks for time
men : 135lbs
woman: 75lbs

Finished: Farmer Walk Max Distance 35/55

Mwod:  Prowler push x 2 down & back, Roll lats x 30 sec/side, Couch stretch x 2mins/side, Roll chest & shoulders w ball on rack x 1min/side, Stretch calves x 2mins/side

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

5 rounds for time

21 KB swings
21 Sit ups
21 Goblet squats

MWOD: Prower 2 trips easy
Pre squat hip opener x 2 min/side
TSpine ext. on peanut or roller x 30 reps
Smash lats and traps on barbell(in rack)  x 1 min/side
Bottom squat for max time

Skill: Squat Walk outs

Lift: 2ct Pause squat  5 x3


WOD: 1 round for time
400m run
30 pushups
400m run
50 body rows
400m run
70 leg raises

Mwod:  Row 2 mins, Band hip stretch from rack x 2mins/side,  Roll upper back w ball ON FLOOR x 1 min, Band Lat stretch x 1min/side, Monkey bar of death x 1min

Deadlift 5 @ 75%, 3 @ 85%, 1 or more @ 95%


12 min AMRAP

7 D.B Thrusters (RH)
7 Burpees
7 D/B. Thrusters (LH)
7 Dubs

MWOD: Row x 2 minutes
             Outside Hip Stretch x 2 minutes/side
              Band Hamstring stretch from rack x 2 minute/side
              Band Tri/lat stretch x 1 minute/side


MAX CHINS IN 8 MINUTES

"Pain Tornado"

250m Row

100 lunges

90 sit ups

80 jax

70 squats

60 push ups

50 KB swings

40 Rope Slams

30 Body Rows

20 box jumps

10 burpees

MWOD: Row 2 min
            Frog Stretch x 2 min
            Outside hip stretch on box or bench x 1 minute/side
            Roll quads ( upper leg) x 1 minute/side
             T-Spine ext on roller or peanut x 30 reps



LIFT: Squat  5 @ 65% 5 @ 75% 5+@ 85%

(New Cycle: Add 5lbs to working max if last cycle was successful)

WOD: EMOTM x 10 Minutes

Deadlift (65%) x 3
Pushups x 5

Finished ? Spend 2 minutes/ side smashing  psoas (part of 4 horses)