Mwod:  Roll upper back and legs, Low band tri/lat/shoulder stretch from rack x 2 mins/side, squat opener x 2 mins/side, Mash calves with partner x 1 min/side

Squat- 5 x65%, 5 x75%, 5 x 85%, finish with as many as possible with 55%


Lunge buffet- AMRAP

Lunge down
10 KB swings
5 Burpees
Lunge back
10 KB SDLHP's
20 Mt Climbers
Farmers carry down & back

MWOD: Lacrosse ball Pecs on Post x 2min/side
Band Hamstrings x 1min/side
Couch Stretch x 1min/side
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Burg warm up with stick

Lift: Power Clean - 3,3,3,3,3 (work up to max triple)

WOD: "Angie Lite"

- 50 pull-ups
- 50 push-ups
- 100 sit-ups
- 100 squats

For time

Mwod:  Roll upper back & lats, Band lat stretch x 1 min/side, Band Chest Stretch x 1 min/side, Bottom squat x 2 mins


Lift:

Barbell Push press
77% 3×5 reps
80% 2×3 reps

WOD-AMRAP

10 Renegade Rows
12 Thrusters
10 Alternating DB snatches
200 m Row

Saturday, Sept 8th

W-up: Super couch X2mins per side, stretch calves and ankles X2 min per side, Lacrosse ball upper back

Deadlift:

5 reps @ 75%

3 reps @ 85%

1 rep @ 95% -Take more singles if last set goes well.

......WOD.......

Then: Tabata (20 sec work, 10 sec rest)- Deadlift (115 ladies, 185 men)& Bar Jumps

16 rounds total, alternate exercises each round.

.Total combined reps is your score.

Mwod:  Lacrosse ball pecs on post x 2mins/side, Band internal rotation stretch x 1 min/arm, Bottom squat x 2mins

Bench press 5 @65%, 5 @ 75%, 5 x 85%
ss
Band pull aparts x 20/set
----

WOD- 4 rounds for time

Drunk lunge x10/leg
Med ball heave with long jump retrieve x 10
Tire flip x 5

Mwod:  Roll legs and back, Frog x 2 mins, Band hip stretch from rack x 2min/side
---------

Chins & Dips--6 sets of 5 reps each

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AMRAP

10 Floor Press
20 DB Rows (10 per)
30 KB Swings
40 Russian Twists

Mwod:  Roll upper back x 1 min, Lacrosse ball glutes x 1 min/side, lying shoulder capsule stretch x 1 min/side, Band shoulder traction x 1 min/side

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

-------Fight gone bad!-------
3 x 5 min rounds- 1 min/ station
*Reps = score*

Wall Balls
SDLHP
Box jumps (20")
Push Press (65, 95)
Row (cal's)