Burn The Witch

Pre:
10 Min. Bonesaw/ Trigger Point
5 min. Pose Drill
10 Min. Work up Squat Snatch to 75%-80%

WOD:
12 Min. AMRAP
9 Handstand Push-Ups (Head to Floor)
15 Wall Balls 20lbs MB 10 Ft. target
21 Front Squats @105lbs
45 Double Unders

Post:
10 Min. Mobility

Matt B:
2 Rounds 9 HSPUs, 15 Wallballs, 21 Front Squats and 3 Dunders

Regional Event 2 (slightly altered)

Pre:
10 Min. MWODhttp://www.youtube.com/watch?v=dDWchJ-Td9M&feature=player_embedded
Burgener Warm-Up
Skill Transfer

WOD:
"Regional Event 2-2012"
Row 2000m or 200 Sumo Deadlift High Pulls @45lbs
50 Pistols (Alternating Legs, No Contact allowed w/ hand or floating foot.)
30 Hang Power Cleans 225lbs/135lbs

Post:
10 Min. Mobility/Goat work

Matt B: 17:40
SDHP @50lbs
HPC @135lbs (The Woman's weight was plenty for me)

"Angie"

Pre:
10 Min. Bike
10 Min. MWOD

WOD:
"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

"Angie" is a Crossfit benchmark workout

Post:
Bike 10 Min.
Foam Roll

Matt B: 20:43 Not a PR :(
Sit-Ups: no arms allowed, feet anchored, no abmat

Witches Brew

Pre:
10 Min. MWOD
10 Min. 5 Pull-Ups/Pose Drill Jump Rope/10 45lbs Front Squat

WOD:
12 Min. AMRAP:
45 Double Unders
21 Front Squats @105lbs
15 Wall Balls @20lbs 10ft Target
9 Handstand Push-Ups Head to Ground

Post:
10 Min. Ledge Walk w/ Hands/ Step up to Pose (10 each leg)/Superman Hollow (5 reps 5 sec. Hold
10 Min. Hamstring/ Hip Flexibility/ Heel Chord Smash

Matt B: 2 Rounds 45 Dunders 21 Front Squats 5 Wallballs

4-20

Pre:
10 Min. Trigger Point and Couch Stretch
10 Min: 4 attempts Handstands/ 10 Ovhd Lunges @45lbs/ 10 Burpees

WOD:
For Time...
4 Rounds of
20 Push Press or Push Jerk @115 lbs
20 Jumping Lunges (10 Each leg)

Post:
2 min. Hand Walkouts
3 min. Practice Kip
4 min. Shoulder Mobility
5 min Band Distraction

Matt B: 9:28

Me-Tabata-lic Conditioning

Pre:
10 Min. Bike (easy)
10 Min. Heel Chord/Calf Smash
10 Min. Circuit: 3 Pose Drills

WOD: Tabata 20 sec. on 10 sec. off x 8.
Run
Bike
Grasshoppers
Box Jumps 20'

Post:
10 Min. Practice Gymnastics
10 Min. Mobility

Matt B: Couldn't keep track of first two but....
Grasshoppers-23
Box Jumps 20'-11

Rockin Recovery

Pick 2 Mobility WODs

Then... For Quality
150 Hollow Rocks

5 Min. Ice Massage on problem areas.

http://www.mobilitywod.com/page/37