Redman

Pre:
10 min. Mobility Wod of your pref
10 min. Burgener Warm-Up/ Pose Drills/ Handstands
10 reps 45 lbs Squat Clean Thruster/ 20 Air Squat/ 30 Meter Run

WOD:
17 min. AMRAP
30 Air Squats
4 Squat Clean Thrusters @135lbs
200m Run

Post:
10 min. Mobility/ Technique
10 min. Foam Roll

Matt B:
5 Rounds 30 Air Squats and 2 SCT

FYI: Today is Redman's birthday

Snatchsquatch

Pretty Good Bottom Position

Pre:
10 Min. Trigger Point
10 Min. Burgener Warm-Up/ Jumping and Landing/Skill Transfer

WOD:
For Time...
50 SDHP @50lbs or 500m Row
30 Snatches at 105lbs (Ground to Ovhd)
50 SDHP @50lbs or 500m Row

Post:
10 min. Alternate Farmer's Walk 100m/Jog 100m
Mobility/ Ice

Matt B: 10:19

12.1 Revisited....in a sunga

Pre:
10 min. Mobility

WOD:7 min. AMRAP Burpees
Touch 6 inches above max reach each rep

Post:
10 min. L-Sit progression

Matt B: 107 Burpees

Spu-Elcsum 03

Pre:
10 Min. Mobility
400m Run
30 Air Squats
5 Min Practice Jumping and landing

WOD 1:
For Time...
30 Muscle-Ups
Every fail is a 10 burpee penalty

WOD 2:
7 Min. AMRAP of
50 ft Run
50 ft Backwards Run
50 ft Bear Crawl
50 ft Burpee Broad Jump

Post:
10 Min. Practice Handstands and Forward Rolls
10 Min. Mobility

WOD 1: 9:19 w/ 0 burpees (no fails)
WOD 2: 6 and 3/4 Rounds

Em Cima Da Cabeça II

Pre:
10 Min: Trigger Point/ Burgener Warm-Up
10 Min: 15 Hollow Rocks/ Walking High Kicks/ 15 Air Squats/ 10 45lbs OVHD Lunges/15 45lbs Floor Bridge

WOD:
Ovhd Squats 3-3-3-3-3-3-3

Post:
15 min. Mobility and technique work
Ice

Matt B: 105lbs-115lbs-125lbs-135lbs-135lbs-135lbs(4)-135lbs(5)
Went a couple extra on the last two to push myself.  Overhead Squats take a lot of flexibility, skill and good coaching; do not attempt unless you have mastered front squats and always start very light.

Minute by Minute

Pre:
5 min: Band Mobility
10 min: Handstand Practice/Pose Drills

WOD:
For 10 min. As many reps a possible...
Odd Minutes-Double Unders
Even Minutes-Dead Hang Pull-Ups (No kipping)
Log rounds and totals

Post:
10 min: Active Flexibility
Ice

Matt B: 72-11 64-8 58-7 55-4 55-4
Dunders:304 DH Pull-Ups:34
Pull-Ups *on a overhang ledge not a bar

Wall Ball-Burpee Bloodshed

Pre:
10 Min. MWOD
10 Min. Cycling: 15 Hollow Rocks/ Burgener Warm-Up/ L-Sit Progressions

WOD:
5 Rounds For Time...
30 Wallballs @20lbs w/ 10 ft. target
15 Burpees

Post:
Tabata 20 sec. on/10 sec. off x8 sets
Superman Hollow Body
Plank
10 Min. Mobility/ Ice

Matt B: 13:45 (PR) Last time 21/11-16:08