Mwod:  2 prowler trips, Roll quads, calves and glutes , band pec stretch, Couch stretch


Squat x 8  @65%, x 6 @70%, x 4 @80%, AMRAP @70%

DB rows 4 x 12/arm


WOD:  "fight gone bad"
3 x 5 min rounds (1 min each) for reps

*no rest between stations, only after round*

Wall balls
Box Jumps
KB Swings
Push Press (75/115)
Row for cals
2 min rest

Military Press 8@ 65%, 6 @ 70%, 4 @ 75%, max reps@ 70%

Plank row 4 x 5/arm *as heavy as plank allows


WOD: 10 min AMRAP

DB snatch ladder

2 Alt Db snatch (30/50)
10 V ups
4 Alt DB snatch
10 V-ups
6 Alt Db snatch
10 V ups
 et
etc etc

Mwod:  Row 250m, Roll glutes with ball, Couch stretch, Outside hip stretch on bench, Band hamstring


Deadlift 5 @ 75%, 3 @ 85%, 1+ @ 95%

BPA & No money 3 x 15/15


WOD:  12-9-6-3 reps of:

Power Clean (85/145)
Box Jumps
DB Push Press (30/50)
Pull ups

Mwod:  Dubs practice 2 mins, Roll upper back with roller x 20 passes, Stretch wrists x 2mins, Band lat/tri stretch x 2mins/side, Roll glutes


Clean Progression skills x 10 mins:

1st pull x 3 reps
High pull x 3 reps
Full Clean x 3 reps

Then work up to heavy double


WOD:  5 RFT

DB Complex

6 DB Front squat
6 Hang Cleans
6 Push press
6 Bent rows
6 RDL's

(25/45)

Mwod:  2 prowler trips, Roll quads & calves, Roll glutes, Stretch calves


Squat  x10 @ 60%, x 8 @ 65%, x6 @ 70%, AMRAP @ 65%

Push up to side plank 4 x 10 (5/side)



5 Rounds for time:

5 Tire flips
Farmers walk down & back (53/65)
Goblet Lunges down & back (25/45)
5 Pull ups

Mwod:  2 laps, Roll upper back with ball on floor, Tspine ext over roller x 20, Band lat/tri stretch


Military Press
x10 @ 60%
x8 @ 65%
x6 @ 70%
AMRAP @ 65%

DB Rows 4 x 15/arm


WOD:  2 RFT

Row 250m
20 Wall Balls
30 Push ups
40 KB swings
50 Goblet Squats

Deadlift 3 @ 70%, 3 @80%, 3 @ 90%, ARAMP @ 80%

Loaded Deadbug 3 x 8/8


Wod:  for time


9-15-21

Thrusters (75/115)
Body rows
v ups