Mwod:  2 laps, Roll quads x 20 passes each, Band hamstring stretch x 1min/side, Roll upper back with ball on floor x 2mins, Band lat tri stretch x 1 min/side


A)  RDL's 4 x 10
A2)  Band pull apart series x 10/way


WOD:  3 RFT

20 Dubs
20 Wipers
20 Hip extensions
20 Russian Twists
20 Landmines
20 Fall outs

Mwod:  Jog 2 laps, Pre squat hip opener x 2mins/side, Smash calves & ankles x 1 min/side. Stretch calves and ankles x 1min/side, |Frog stretch x 2mins


Squat 4 x 5 @ 85%
Crab walk/squat 4 x 6/way


WOD:  12 min AMRAP

5 HR push ups
10 Box jumps
250m Row

Mwod:  Row 300m, Roll pecs and shoulders on post with ball x 2 mins,  Band lat stretch x 1min/side, Band pec stretch from post x 1min/side, Couch stretch x 2mins/side, Roll upper back x 20 passes


Bench 4 x 5 @ 85%
Rear Fly's 4 x 15



2 Rounds for Reps

1 minute of Thrusters
1 minute rest
1 minute of Body Rows/Chins
1 minute rest
1 minute Burpees
1 minute rest
1 minute KB Swings

MWOD:
300M Row
Smash pecs with lax ball on post x1min/side
band lat/tri stretch x1min/side
hip opener on box x1min/side

Lift:
EMOTM x10min
Push Press
Push Jerk
Split Jerk


WOD:
(135/185) so pick something that is heavy, relative to your ability
2 Jerks
3 Front Squats
4 Power Cleans

3 Jerks
4 Front Squats
5 Power Cleans

4 Jerks
5 Front Squats
6 Power Cleans

12-9-6
Dubs
Cal Row
Burpee

100 russian twists
50 v-ups
25 knees to bows

MWOD:
skipx100, lax ball feet x1min/side, lax ball glutes x1min/side,
band hamstring stretch x1min/side,bottom squat position for max time

LIFT:
a1) D/L 4x6@80-85%
a2) hollow hold 4x10
a3) no money 4x10


WOD: max reps in 12mins

  strict military @65%
--DROP PENALTY--
  burpee over bar x4
  band pullaparts x10

Mwod:  2 laps, Roll quads & upper back x 20 passes each, Band lat stretch x 1min/side, Roll chest on post with ball x 2 mins, Band hip stretch from rack x 1min/side



EMOTM x 10 mins

Front Squat x 5 (85/115)
Barbell Row x 5



WOD #2

12 minutes

2 Push ups, 2 BW squats, 2 Chins, 2 Sit ups
4 Push ups, 4 squats, 4 Chins, 4 Sit ups
6 Push ups, 6 squats, 6 Chins, 6 sit ups

...Add two reps each round

Mwod:  Row 300m, Stretch wrists, Couch stretch, Roll glutes


A)  Bench 4 x 6 @ 80-85%
A2)  Face Pulls 4 x 20


WOD:  For time

20 Cleans (85/135)
20 Clean & Press
20 DL's