MWOD: Skip x 100 + 20 dubs,  Pre squat hip opener x 3 min/side, bottom squat x 6 minutes

Lift: Squat- 5 @ 65 % 5 @ 75% 5 @ 85%

WOD:

5 min amraps

1. Db Snatch
10 mnt climbers every minute

2. DB Thrusters
3 Burpees every minute

Mwod:  Row 2 mins 
Roll chest with lacrosse ball x 1 min/side, 
Roll upper back on floor with ball x 3 mins-be strict with time frame! 
Couch x 2mins/side


Bench press 5 @ 75 %, 3 @ 85%, 1+ @ 95 %


WOD:  

Drunk lunge buffet- AMRAP in 15 mins

10 Box jumps + 10 Burpees

Drunk lunge x 10 (L.H)

10 KB swings + 10 V-ups

Drunk lunge x 10 (R.H)

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

Chins:  Max reps in 8 mins


Skill: Split Jerk x 5mins


WOD:  "Grace"

30 Clean & Jerks for time

Men:  135lbs
Women:  75lbs

Compare to May 28th

Mwod: frog stretch x 2 minutes, 
couch stretch x 2 mintutes/ leg , 
band shoulder traction x 2 minutes/ arm, 
lax ball glutes x 1 min / side


SQUAT 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: Stretch calves and ankles x 3 minutes/side, row x 2 minutes, couch stretch x 3 minute/side

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

WOD:

The Bear

1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Jerk
Preform entire round with out putting the bar down. Add weight each round until you can no longer complete a full round.

Mwod:  Run a lap of building, Roll quads x 20 passes each (yes one at a time), Band hip stretch from rack x 3min/side


Deadlift 3 @ 70%, 3 @ 80%, 3+ @ 90%


WOD:  5 Rounds for time

10 Front squats (65/95)
20 KB Swings
30 Russian Twists

MWOD: Jog 1 lap of buliding, Band shoulder traction x 3 minutes/side, Roll lats x 3 minutes/side

LIFT: Military Press 5@65% 5@75% 5+@85%

WOD: DB Snatch 2500lb Accumulated.
Eg. 25lbs x 100reps=2500lbs
Pick a weight, do the math
Get 2500lbs
3 Burpees every minute