MWOD: Row  x 2 minutes, lax ball glutes x 2 minutes, band hamstring x 2 minute/side, band shoulder traction x 1 minute/side, couch stretch x 1 minute/side


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


WOD:

40-30-20-10 reps of:

 

OH Lunges

Row for Cal's

Band GM's

MWOD: Skip x 100, jax x 20, skip x 100,
             Lax ball pec on post x 1 minute/side
             Band Pec Stretch x 1 minute/side
             Frog Stretch x 2 minute
             Couch stretch x 1 minute/side


LIFT: BENCH PRESS
5 @ 75%, 3 @ 85%, 1 @ 95%


WOD: 5 ROUNDS FOR TIME:
12 Deadlifts (75/135)
9 Cleans (75/135)
6 Push-press(75/135)

MWOD: Row 2mins, Pre-squat hip opener with foot on bench or box X1min/side
Band hamstrings stretch X1min/side, LAX ball glutes X1min/side, Frog Stretch X2mins


Lift:  SQUAT  +5lbs to working max  for 5@65%, 5@75%, 5@85%, MAX REPS @ 65%

WOD:

2 Rounds for Reps

1min Thrusters (65/95)
1min Rest
1min BB row
1min Rest
1min Burpees
1min rest
1min DB Side raise

MWOD: Skip x 100, 20 squats, skip x 100
Roll lats and upper back x 3 minutes
Band shoulder traction x  minute/side
frog stretch x 2 minutes

LIFT: Military Press 7 x 3 @ 75%


WOD: 15 minute amrap

10 box jumps
10 knees to elbows
5 burpees

MWOD: Row x 2 minutes, roll triceps on barbell sleeve x 1 minute/side, band shoulder traction x 2 minute/side, stretch wrists and forearms x 1 minute/side, couch stretch x 1 minute/side

LIFT: Cleans 5x3 reps aprox 85-90%


WOD:

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

WMOD: 100 skips, 20 jaxs, 100 skips,
              lax ball pec smash x 1min/side
              samson stretch 1 min/side
              band shoulder traction x 1 minute/side


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

WOD: EMOTM x 12 minutes
Even minute: Wall balls x 15
Odd minute Russian Twist x 20

Mwod:  Row 2 mins, Roll quads x 20 passes each, Roll calves on barbell x 1 min/side, Bottom squat x 1min, Couch stretch x 2mins/side


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


WOD:  3 RFT

20 Alt Single arm KB swings
10 KB squats
10 Left Arm walking Lunges
10 Right Arm walking Lunges
20 KB SDLHP