MWOD: 1)Row 200m Easy Pace
                2) Self Calf Smash on Roller x 1 min/side
                3) Roll Lats + Upper Back x 4 mins
                4) Roll Quads + Glutes x 2 mins/side

 Bench Mark

Squat x 80% for max reps

Chins x1 Set max reps

Clean + Press x 2 minute max reps

Push-Ups x 1 set max reps

Burpees x 2 minute max reps

Dubs x 2 minutes max reps

500m Row

Mwod:  Roll upper back and legs x 2mins, Frog x 20, Pre squat hip opener x 1min/side, Calf stretch x 2mins/side

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

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3 rounds for time
20 DB snatches alternating (30/45)
20 DB Push Press (30/45)
20 Walking lunges (30/45)

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 - 5 at 75%, 3 at 85% and 1 or more at 95%

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

              -Chins
              -Man Makers (20/35)

Mwod:  Roll upper back and legs x 2 mins, Couch stretch x 2mins/side, Band lat stretch x 1min per, Roll glutes w ball x 1 min/side

Deadlift 5 @ 75%, 3 @ 85%, 1 or more @ 95%

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4 rounds for time (20 min time limit)

40 KB swings
30 KB SDLHP
20 Cal row

Mwod:  Roll upper back x 1 min & t-spine extensions x 10, Pre-squat hip opener x 1 min/side, Lacrosse ball chest & traps/first rib x 1 min/side

 

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Skill x 10 mins:

 

Clean & Jerk - Skill - 2 cleans + 1 Split Jerk x 4 sets

 

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WOD: Liz Knock off

10 Rounds for time

 

10 Thrusters

10 V-ups

10 Dubs

MWOD: Brand tri/lat Stretch x 2 minutes/side
             Outside hip Stretch on box x 2 minute/side
             Smash triceps and forearms on bar x 1 minute/side
             Roll upper back and lats x 2 minute

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

WOD:

15-12-9-12-15

Row For Cals
Toes to bar
Tire Flips
Chin ups

Mwod:  Roll legs and upper back x 4 mins, Band hamstring stretch x 1 min/side, stretch calves x 1 min/side, Roll chest & shoulders w ball x 1min, Frog x 2mins

Squat: 3 @70%, 3 @80%, 3 or more @ 90%

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For time:

20 DB Front squats (25/45)
30 Box jump (24/30)
40 KB swings (36/53)
50 Wall balls
60 Med Ball Russian twists