MWOD: ROW 2MIN EASY, ROLL IT BANDS AND LEGS ON FOAM ROLLER X2MIN, SUPER FROG STRETCH WITH PARTNER X1MIN/SIDE, STRETCH CALVES X1MIN/SIDE

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

WOD: DB COMPLEX 6 ROUNDS(no rest between rounds)

- 6 LUNGES/LEG
-6 ALTERNATING SNATCHES/ARM
-6 THRUSTERS
-6DB ROWS/ARM
-6 RDL'S

*REST 1MIN

MWOD: Run 1 lap of building, Roll forearms on barbell x 2 minute/side, stretch wrists and forearms x 2 minute/side

WOD:

BENCH MARK AUGUST 2014

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Roll glutes x 2 mins/side, Band hamstring stretch from rack x 3 mins/side


Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85%


15-12-9-12-15 reps for time of:

Row for cals
KB swings
Burpees

MWOD: Row x 2 minutes, Couch stretch x 3 minute/side 6 minute total, band internal rotation stretch x 3 minute/side
Focus on Duration

LIFT: Bench 5 @ 65% 5@ 75% 5 + @85%

WOD:

6 minute amrap
BB Row x 10
Cleans x 5
Pull aparts x 15

6 minute amrap
Body Rows x 10
SDHP x10
Rear delt raise x 10

Mwod:  Row 1 min, Roll adductors with roller x 20 passes, Frog stretch x 2mins, Roll calves on barbell for a strict 1min/side, Stretch calves x 2mins/side.

Squat:  5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD: 

ABDOMINUS 2.0 - 1 Round For Time

Prowler Sprint x down+back

Sit ups x 50

Plank x 20 shoulder touches

V-ups x 20

Prowler x down + back

Russian Twist x 50

Leg Raises x 30

Turkish get ups x 10 (5/arm)

Prowler x down+ back 

Med Ball Ab circuit x 3 ways/10 per

Pull Aparts x 30

Push ups x 20

MWOD: ROLL WRISTS AND FOREARMS X 1MINUTE/SIDE
             STRETCH WRISTS AND FOREARMS X 1MINUTE/SIDE
             COUCH STRETCH X 1MINUTE/SIDE,
             BAND TRI/LAT STRETCH X 1MINUTE/SIDE

LIFT: FRONT SQUAT 4 X 8  REPS

WOD:

 3 ROUNDS
(20 MINUTE TIME LIMIT)

RUN X 1 LAP OF BUILDING
CHINS X 10
PUSH-UPS X 20
SQUATS X 30
DUBS X 40

MWOD: Row x 2 minutes side, lax ball glutes x 2 minutes/side, outside hip stretch x 2 minute/side, bottom squat x 2 minute
12 Minutes Total

LIFT: Deadlift- Add 5lb to walking max. 5@65% 5@75% 5@+85%

WOD: Fight Gone Bad
3 x 5 Minute Rounds

1 minute of each:
Wall Balls
SDLHP (65lbs/95lbs)
Box Jumps
Push Press 65lbs
Row For Cals

Mwod:  Row x 2mins, Lacrosse ball chest & traps on post x 1min, Roll lats on roller x 20 passes each, Frog stretch x 2mins, Roll calves on barbell x 1min/side, Stretch calves x 1 min/side

Turkish get ups:  4, 3, 2, 1/side

WOD:  1 RFT

20 KB swings
15 Single arm Thrusters (L)
20 Push ups
30 Sit ups
20 KB SDLHP
15 Single arm Thrusters (R)
20 Burpees
30 Leg Raises
20 KB swings

MWOD: 1) Prowler x 2 tirps, 2) lax ball glutes x 1 minute/side 3) band hamstring x 1minute, 4) Stretch calves and ankles x 1 minute/side 5) Bottom Squat x 2 minutes

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

AMRAP 12 Minutes
(75/135)
1 Deadlift
1 Clean
1 PushPress
+ 1 rep to deadlift each round

MWOD: Couch Stretch x 1 minute/side, frog stretch x 1 minute, Band Shoulder traction x 1minute/side, lax ball pecs on post x 1 minute/side

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

WOD:
Max Rounds in 15 Minutes

6 Chins
6 Tire Flips
6 Burpees

MWOD: PRE SQUAT HIP OPENER X1MIN/SIDE, BOTTOM  SQUAT X2MIN, STRETCH CALVES X1MIN/SIDE, STRETCH WRISTS+FOREARMS x2MIN, ROLL TRICEPS ON BB SLEEVE X1MIN/SIDE.

SQUAT: 5 @ 65% - 5@75% - 5+@85%
*ADD 5LBS TO YOUR WORKING MAX IF LAST CYCLE WENT WELL

WOD: 5 ROUNDS:
-250M ROW
-12 KB SWINGS
-12 LUNGES (6/LEG) CHALLENGE YOURSELF!
-12SIT UPS
-12 DUBS

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2 mins/side, Roll chest with lacrosse ball x 1min, Band lat stretch x 1 min/side, Roll glutes x 1 min/side

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

WOD

Repeat for 3 rounds total.  Rest 2 mins between rounds

AMRAP in 4 mins of:

15 V-ups
10 SDLHP
5  Burpees

Mwod:  Stretch wrists and forearms x 1min, Smash calves on barbell x 1 min/side, stretch calves and ankes x 1 min/side, Tspine ext on roller x 20 reps, Band Lat/tri stretch x 1min/side

Clean and Jerk 9, 6, 3, 3


Filthy fifty

50 Dubs
50 Rope slams
50 Sit ups
50 Wall balls

MWOD: LAX BALL CHEST 2MIN/SIDE, BAND TRI/LAT STRETCH X1MIN/SIDE, OUTSIDE HIP STRETCH X1MIN/SIDE, ROW 2MIN.

BENCH: 5@75% - 3@85% - 1+@95%

WOD: 4 ROUNDS FOR TIME
-20 ALTERNATING DB SNATCHES
-20 DB PUSH PRESS
-20 WALKING LUNGES

FINISHED? 500M ROW (COMPARE TIME TO LAST SATURDAY)

Mwod:  Prowler x 2 trips, Couch stretch x 2mins/side, Band hamstring x 2 mins/side, Lax ball glutes x 1min/side, Band lat/tri stretch x 1min/side

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

WOD:  3 RFT

3 Chins
6 DB snatch
9 RDL's
Prowler down and back

Mwod:  Row 2 mins, Roll lats x 20 passes each, Band lat stretch (traction) x 2 mins/side, Roll traps with lacrosse ball on floor x 1min, Super frog with 45lb plate x 2mins/side


Military Press 3 @ 70%, 3 @ 80%, 3+ @ 90% 


WOD:  

40-30-20-10 reps 

Walking Lunges
Dubs
Sit ups

MWOD: BOTTOM SQUAT X2MIN, SMASH CALVES ON LAX BALL X2MIN/SIDE, PRE SQUAT HIP OPENER X1MIN/SIDE, COUCH STRETCH X1MIN/SIDE, RE TEST BOTTOM SQUAT X2MIN.

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

15 MIN AMRAP:
-3 POSITION CLEAN (TOP DOWN) 75/115
-UNBROKEN PUSHUPS TO MAX REP BEFORE REPEATING CLEANS.

*SCORE IS NUMBER OF PUSHUPS

MWOD: ROW 200M, PRE SQUAT HIP OPENER X1MIN/SIDE, OUTSIDE HIP STRETCH X1MIN/SIDE, ROLL UPPER BACK X2MIN.

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

WOD:  AMRAP 15MIN
-12 V-UPS
-8 CHINS
-6 SQUAT CLEANS (65/95)

FINISHED? 500M ROW