Mwod:  Roll lats x 1 min/side, Tspine ext over peanut 

roller x 20, Band lat stretch x 1min/side, 

DUB practice x 5 mins


Push up skills x 5 mins


A) 50 Push ups for time



WOD:  8 rounds for max reps



20 seconds Hang power clean (85/135)


Rest 10 seconds



20 seconds Push press (85/135) 

Rest 10 seconds 

MWOD: 1) Row 200m Easy Pace
                2) Roll Forearms x 1 min/side (On Barbell sleeve)
                3) Stretch Wrists + Forearms x 2 mins
                4) Band Lat/Tri Stretch from post x 2 mins/side
                5) Stretch Calves + Ankles x 2 min/side


SKILL: Front Rack Position (Front Squat)


LIFT: Front Squat 5,5,5,5,5


WOD: AMRAP 12 mins
              - 10 Thrusters (65/115)
              - 10 KB Swings
              - 10 Burpees

MWOD: 1) Lax Ball chest on Post x 1 min/side
              2) Internal Rotation Stretch w/band from Post x 1 min/side
              3) Smash Triceps on Barbell Sleeve x 1 min/side
              4) Outside Hip Stretch x 2 mins for each side

SKILL: "MAN MAKERS" x 5 mins




LIFT: Bench Press - 4 x 5 reps @ 85%

WOD: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 (For Time)

              -Chins
              -Man Makers (20/35)

Dec 30 2013

MWOD: Foam Roll Upper Back x2min
               Band Disracted Ankle MOB x1min/side
               Roll Triceps On Barbell On Floor x1min/side
               Bottom Squat x2min

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

WOD: B. 3 rounds for time
20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettle bell Sumo Deadlift High Pull)

Mwod:  Roll lats x 1min/side, Band lat stretch from rack x 1 min/side, Pre-squat hip opener x 1min/side (freestyle), Ankle mob on box x 20/side


Deadlift:  2 ct pause 5 x 3 reps


3 rounds for time:
15 Deadlift  185/135
25 Body rows 
35 Sit ups
45 Squats



Wishing everyone a Merry Christmas.  See you on Saturday!

MWOD: Calf Mash on roller x 1 minute/side
             Stretch Calves and Ankles x 2 minute/side
             Bottom Squats x 2 min/side --- Check foot position!
             Band Distracted hamstring floss x 20reps/leg

SKILL: Midline Stabilization + Deadlift Position x 10 minutes

WOD: Squats for Strays

250 squats
5 Burpees EMOTM

MWOD:

• Stretch wrists and forearms on floor x1 minute/side
• Band lat/tri stretch from rack x 1min/side
• couch stretch x 1minute/side paperclipping
• stretch calves and ankles x 2minute.side

Skill: Squat cleans x 5 minutes

LIFT: Squat cleans
        3,2,1,1,1,1  -15 minute time limit


WOD: TABATA 20 sec on/10 off x 6 rounds each
V-ups
KB swings
Burpees