Salmon

Pre:
10 min. Mobility
Burgener Warm-Up
50 SDHP @20kg


WOD:
Snatch Balance 5-5-3-3-1-1-1
then...
For time:
7 reps Bear Complex @115lbs
50 Double Unders
5 reps Bear Complex @135lbs
50 Double Unders
3 Reps Bear Complex @155lbs
50 Double Unders

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in   contact with the BB as long as it is off the ground.

WOD courtesy of crossfit brigade

Post: 2 rounds-1 min. hold bottom of a squat-1 min. handstand hold

10 min. MWOD

Matt B: 28.3 kg-38.3 kg- 48.3 kg- 52.3kg-62.3 kg- 68.3 kg- 72.3 kg

10:45

Breadbowl

Dedicated to my sis Allison Happy B-Day!! Parabens
ps you have to do a modification of this when I arrive in US.

Pre:
10 min. MWOD
Burgener Warm-Up

WOD:
Work up to 1 RM Snatch in 15 min.

15 min. AMRAP
5 Burpee Broad Jumps (5 ft.)
10 Wallballs 20lbs ball 10 ft. target
15 Ovhd Lunges 45lbs plate (knee gently kisses ground)

Post:
3x 10 Shoulder Press 60ish lbs (2 min. btween)
3x 20 Wtd. Sit-Up 20lbs (2 min. btween)
10 min. MWOD

Matt B. Snatch 62.3kg....7 Rounds 5 BBJ, 10WB

Act Rill

Pre:
10 min. myofascial release w/ 2 lacrosse balls taped together
10 min. in bottom of squat
Burgener Warm-Up (PVC)

WOD:
For Quality...
15 attempts of Hand and/or Headstand holds (use wall if necessary)
In between each round do 10 Hollow Rocks

Post:
2 min. Split progression
2 min. Middle Split progression each side
2 min. Hip mobility each side

Beefcake

Pre:
10 min. MWOD
2 Rounds of practice Muscle Up Progressions- Burgener Warm-Up w/ 22.3kg-25 SDHPs w/22.3kg

WOD:
For Time...
21 Squat Cleans @52.3kg /115lbs
21 Push Press or Push Jerk @52.3kg/115lbs
3 Muscle-Ups
15 Squat Cleans @52.3kg /115lbs

15 Push Press or Push Jerk @52.3kg/115lbs

3 Muscle-Ups

9 Squat Cleans @52.3kg /115lbs

9 Push Press or Push Jerk @52.3kg/115lbs

3 Muscle-Ups

Post:

10 min. Practice Handstands

10 min. MWOD

Matt B: 16:13

Main Site Fun

Pre:
10 min. Pose Drill
10 min. MWOD

WOD:
For Time:
Run 1600m
150 Double Unders
50 Burpees
Run 800m
100 Double Unders
35 Burpees
Run 400m
50 Double Unders
20 Burpees

Post:
10 min. practice Bar Muscle-Up w/ jump
10 min. smash heel chords and stretch

Matt B:
28:47

Poundage

Pre:
10 min. MWOD
10 min. Practice Butterfly Kip Pull-Up

WOD:
Using any combination of reps and weight rack up as much pounds/ kilos in 6 min. with a Hang Power Clean.  Post sets and total.

Post:
10 min. MWOD

Matt B:
48.3 kg- 10 reps= 483kg
68.3 kg- 10 reps= 683 kg
78.3 kg- 4 reps= 313.2kg
68.3 kg- 5 reps= 341.5kg
62.3 kg- 5 reps= 311.5kg
Total=2,132.2 kg/ 4,690.84 lbs

Squatterhouse

Pre: 10 min Mwod
2 rds: 25 SDHP-12 Sit-up to Pike-20 Squats

WOD: Front Squat 3-3-3-3-3-3-3
Then...
100 Sdhp @50lbs
50 Thrusters @50lbs
30 Sit-Ups (arms ok)

Post:
MWOD/ Sauna

Matt B: 62,3kg-72,3kg-78,3kg-82,3kg-88,3kg fail on clean-88,3kg-92,3kg fail on clean
7:18