MWOD:
Row 200M
Roll t-spine + lats x20 passes each
t-spine extension on roller x20
band hip stretch from rack

LIFT:
Military
3x12@60%

Band crab walks
3x12/12

WOD:
A) 21-15-9
hang clean (95/115)
push up
box jump (20/24)

B) alt tabata
sit ups
front planks

Mwod:  2 laps, Roll glutes with ball, Outside hip stretch on bench, Band hamstring, Tspine ext over roller


Deadlift:  4 x 6 @ 80%

Band ext rotation off rack 4 x 10/10


WOD:  3 RFT

20 Dubs
20 Wipers
20 Hip Extensions
Prowler down + back
20 Russian Twists
20 Landmines
20 Fall outs
Prowler Down + back

MWOD:
Jog two laps
Lax ball pecs on post x1min/side
bully stretch x1min/side
roll lats and upperback x20 passes each

LIFT:
a1) bench
3x12@60%

a2) body rows
3x12

a3) band x-walk
3x12/12

WOD: 6 rounds DB complex
6 lunges/leg (30/50)
6 alternating DB snatches/arm
6 thrusters
6 DB row/arm
6 RDL
rest 1min

Mwod:  2 laps, Roll calves and quads, bottom squat, couch stretch


Squat:  4 x 6 @ 80%

No money 4 x15


B)  Clean skills x 8 mins (real cleans not crossfit speed cleans!)


C)  EMOTM x 10 mins

(85/115)

Clean
Push Press
Push Jerk
Split Jerk

august 26

mwod:
-skip 100
-roll calves x1min/side
-couch stretch x1min/side
-outside hipon box x1min/side

lift: Snatch progression
4 x 5
hollow hold
4 x 12

wod: 3RFT
-3 clean
-6 front squat
-9 KB swing
-3 clean
-6 push press
-9 burpee
-3 clean
-6 thrsuter
-9 cal row

MWOD:
Row 250M
Smash pecs on post with lax ball x1 min/side
band lat tri stretch x1min/side
band hip stretch x1min/side

LIFT:
overhead squats
4x5

WOD:
5 cleans >>>>>>>> 10 body rows
5 push press >>>>> 10 burpees
5 cleans >>>>>>>> 10 cal
5 push press >>>>> 10 wall ball
5 cleans  >>>>>>>  10 kb swings
5 push press >>>>> 10 v-ups
 

MWOD: Jog 2 laps, lax ball pecs on post x1min/side, lax ball glutes x1min/side, outsde hip stretch on box or bench x1min/side

Lift:Deadift
A1) 4x8@70%
A2)BPA 4x20
A3) Band push downs 4x20

WOD:EMOTM 10 minutes
Front squat (75/115) x3
BB row (75/115) x6