Clean House

Pre:
10-15 Min. MWOD
10-15 Min. Dynamic Warm-Up/ Work Up to 75% Clean

WOD:
7 Rounds for time:
3 Reps @ Bodyweight Squat Clean
4 Handstand Push-Ups

5 min. Later...
50 50lbs Thrusters for time

Post:
2 Circuits of...
15 Prone Cobra to Overhead
20 Single Leg Deadlifts
15 Sit-Up to Pike (Alternate Left-Middle-Right)

5 Min. Heel Chord and Tricep  Barbell Smash

Matt B:
8:52  w/78.3 KG (172 lbs) Squat Cleans/ HSPU Head to Floor.
1:53  50 Thrusters

Egg Beater

Pre:
10 Min. Mobility WOD
10 Min. Pose Drills

WOD:
5 Rounds of...
3 Min. AMRAP
4 100ft. Shuttle Sprints
40 Double Unders
Rest 1 minute in between rounds
Post each round

Post:
10 Min: 15 Supermans/ 5 Max Time Handstand holds/ 10 Turkish Get-Up 15lbs
10 Min. MWOD/ Flexibility

Matt B:
Rd. 1-2 Rounds 4- 100ft. Sprints
Rd. 2-2 Rounds 2- 100ft. Sprints
Rd. 3-2 Rounds 3.5 100ft. Sprints
Rd. 4-2 Rounds 2- 100ft. Sprints
Rd. 5-2 Rounds 3.5 100ft. Sprints

Rainy Day Recovery

Pick 3 Mobility WOD's

http://www.youtube.com/watch?v=58seC11fFnI&feature=player_embedded
http://www.youtube.com/watch?v=yURLeKhMDdc&feature=player_embedded
http://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=player_embedded#!

150 Hollow Rocks for Quality

Rest Up!!

Burning Building

Pre:
10 Min. Pose Drills/Jumping and Landing Practice
10 Min. Circuit-15 Deadlifts @105lbs/ 7 Jerk @105lbs/ 15 Slow Air Squats

WOD:
15 Min. AMRAP
9 Deadlifts @185lbs
Run 200m
21 20 inch Box Jumps (12.3 Open Standards)

Post:
10 Min. Mobility/ Flexibility

Matt B: 6 Rounds

Only 300

Pre:
10 Min. MWOD
10 Min. Circuit: TRX Push-Up, Mountain Climber, Pose Drill

For Time:
50 Pull-Ups
10 Burpees
40 Pull-Ups
20 Burpees
30 Pull-Ups
30 Burpees
20 Pull-Ups
40 Burpees
10 Pull-Ups
50 Burpees

Post:
10 Min. Practice Pull-Overs
10 Min. Couch Stretch/ Bottom Position

Matt B: 25:48
Flora: Sub TRX Rows for Pull-Ups/Squats for Burpees 22:40

Thrusta Thrust

Pre:
Leg Swings 15 Forward 15 Side Each Leg....One Burpee Penalty for touching ground w/floating leg
MB Clean Complex (7 MB Deads, 7 MB Deadlift to Shrug, 7 MB Hang Power Clean to Bottom postition)
10 Squats Close(feet next to each other butt to calf)
10 Squats Normal
10 Squats Wide
5 Front Squats @105lbs
5 Push Press @ 105lbs

WOD:
Thruster
2-2-2-2-2-2-2-2

Tabata Mix-Up
85 lbs Hang Power Clean
Burpees

Post:
10 min. Mobility
Sweep and Mop apt.


Matt B:
135lbs-150lbs-160lbs-175lbs-180lbs(Fail 0 Reps)-175lbs-175lbs-175lbs(Fail 1 Rep)
HPC-9 Burpee-7

Mobbin'

10 Min. Trigger Point
http://www.mobilitywod.com/2011/01/episode-156365-split-it-up-champion.html

2 min. work on Pancake Split
2 min. work on Middle Split
2 min. work on Side Split L
2 min. work on Side Split R
2 min. Hollow Rock (Accumulate Reps)
1 min. 1 arm Plank L (Push-Up pos.)
1 min. 1 arm Plank R (Push-Up pos.)
2 min. Bridge Up (Hold)
2 min. Superman Rock (Accumulate Reps)

Mind over matter on this one