MWOD:

band spine stretch
t-spine extension with stick
kneeing adductor stretch
roll triceps

LIFT:

clean and jerk
3x3@85%

push press
x8-10@70%

WOD: '300'

FOR TIME

25 pullups
50 deadlifts
50 push ups
50 box jumps
50 one arm clean and press
50 toes to bar
25 pullups

thursday Jan 24 2019

MWOD:
Skip x100
Roll quads and hips x1min/side
couch stretch x1min/side
bottom squat xmax

LIFT:
a1)
Squat
x5lbs to WM
5@65%
5@75%
5@85%
5+@75%

a2) banded plank crawl 3x12/12

WOD: 12mim amrap

6 burpee box jumps (20/24)
6 DB snatch left (30/50)
6 DB push press (30/50)
6 DB snatch right

Mwod:  Row 2 mins, Stretch wrists, Roll triceps on barbell, band lat/tri stretch


Military Press 4 x 8 @ 65%

Pull ups 4 x 8


WOD:  21-15-19

BB Power Cleans (75/135)
DB Thrusters (25/45)
Vups

Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Body rows 3 x 20


WOD:  2 RFT Naughty KB edition

20 reps each of:

Drunk lunge left
Alt KB swings
Sumo DL HP
Goblet squat
1 arm C&P
1 arm Row
Drunk lunge right

Mwod:  Row 2 mins, Roll chest and shoulders on post,  Stretch wrists, Frog stretch


Bench 5 @75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Band crab walk 3 x 15/15


WOD:  3 RFT

500m Row
25 Wall Balls
15 Push ups
10 Pull ups

Mwod:  Row 2 mins, Roll glutes, Stretch hamstrings from rack, Outside hip stretch on bench


Deadlift 3 @70%, 3 @ 80%, 3 @90%, 3+ @ 80%

Rear DB Fly's 4 x 12


WOD:  52 Pick up

Hearts:  KB swings
Diamonds:  Alt DB snatches
Clubs: V ups
Spades:  Goblet squats

Ace:  5 Burpees

Bench 3 @ 70%, 3@ 80%, 3 @ 90%, AMRAP @ 80%

Band crab walk 3 x 12/12


WOD:  12 min AMRAP

2 Pull ups
3 Burpees
4 T get ups (20/40)
5 Push ups
6 Split jumps (20/40)
7 DB RDLs (30/60)

Mwod:  Row 2 mins, Roll glutes/hips with ball on the floor, Roll quads with roller, Banded hip stretch from rack, Bottom squat


Squat 5 @ 75%, 3 @85%, 1 @ 95%, AMRAP @ 85%

Band curls 4 x 20


WOD:  4 RFT

Row 300m
10 Clean & Press (85/145)
20 Waiter Lunges (10per) (25/45)

Mwod:  Row 2 mins, Roll upper back & lats with roller, Stretch wrists, Frog stretch, Band lat stretch


Bench 5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 75%

SL RDL 3 x 10/10


WOD:  Partner wod for total reps each AMRAP

A) AMRAP in 8 mins ( for partnership tagteam total)

Partner 1: Row Cals
Partner 2:  Pull ups
                  Push ups

Rest 3 mins

B) AMRAP in 8 mins  (for partnership tagteam total)

Partner 1: Dubs
Partner 2:  V ups
                  Body rows

Squat 3 @ 70, 3 @ 80%, 3 @ 90, 3 + @ 80%
McGill Curl up 3 x 8/8

5RFT
T get ups x 5 /arm (20/30)
5 Power Cleans(85/135)
5 Burpees

Mwod:  Row 250m, Roll chest and traps on post, Roll upper back and lats with roller, Stretch wrists, Band lat/tri stretch


Military Press 3 x 10 @ 60%

Pull ups 4 x 8


WOD:  For time

30-20-10 reps of

Battle ropes
Dubs
Russian twists
Lunges (25/45)

15-12-9 reps of

KB Swings
Push ups
Box Jumps
V ups