Monday Musk

Pre:
10 min. MWOD
2 Rds. 15 MB Cleans-15 Box Jumps-20 P-Bar Swings-15 Arm Circles

WOD:
100 Squats
3 Muscle-Ups
75 Squats
6 Muscle-Ups
50 Squats
9 Muscle-Ups

Post:
3 x 5 L-Pull-Ups w/ band
10 min. MWOD

Matt B-13:03

Hate Train

Pre:
2 Rounds of 20 Walking Lunges-50 Double Unders-25 Grasshoppers
10 min. MWOD

WOD:
3-2-1 Shoulder Press

12 min. AMRAP
6 Push Press or Push Jerk @68.3kg/150lbs (Rack to Overhead)
6 Hang Squat Cleans @68.3 kg/150 lbs
24 Sit-Ups (arm usage allowed)

Post:
2 Rounds of 20 Side Lunges (10 each leg)-200m Run backwards-25 Tricep Dips
5 min. SMR (lacrosse balls)

Matt B:
48.3kg-62.3kg-68.3kg(F)
3 Rounds, 6PJ, 6HSC, 14 Sit-Ups

Winter Beach Bums

Pre:
5 min. Band Mobility
2 Rds 50 Double Unders/ 20 KB Swings 16kg/ 7 KB Ovhd Sq. 7 (each side)
10 min. Practice technique Bar Muscle-Ups w/ band and Butterfly Pull-Ups

WOD:
For 20 min.
Odd Minutes-20 KB Snatch @16kg (ten each arm, not full squat snatch)
Even Minutes-5 Front Squat @60kg?? maybe more (Tire barbell Arpoador)

then...
3 400m Runs for time
2 min. rest between each

Post:
5 min. practice gymnastics positions
3 min. Bottom of Squat
2 min. each heel chords barbell smash
2 min. shoulder mobility

Matt B:
Started easy got tough towards end, solid friday
1-1:32
2-1:25
3-1:23

Death by Pistol

Less than a week brother!!

Pre:
10 min. MWOD
Burgener Warm-Up
4 Sets Floor Wipers 18 kg (1st time)

WOD:
On the 1st min. do 1 Pistol each leg, the 2nd min. 2 Pistols each leg, 3 rd min. 3 Pistols each leg (6total)......until you cannot complete the required # of reps.
Post minute of failure, total reps

Post:
10 min. heel chord/ ankle mobility

Matt B: 11th minute-120 Pistols

Burp McGirt

Pre:
Burgener Warm-Up- Leg Swings- PVC Mobility/ Transfer
3 Min. each leg Couch stretch

WOD:
7 min. AMRAP Burpees (touch a target 6 inches above max reach each rep)

Post:
7 min. practice Backward Roll
10 min. split progressions

Matt B:
112 Burpees

CJ 6x1

Pre:
150 Double Unders
10 min. Foam Roll
Shoulder MWOD (Front Rack)
Burgener Warm-Up
2 Rds (Quality): 15 Hollow Rocks, 15 Superman Rocks, 3 Sq. Clean and Jerk @62.3kg

WOD:
1-1-1-1-1-1
Clean and Jerk (Sq. Clean-Split Jerk)
Rest as needed
then...For Time:
15-12-9
V-Ups
Box Jumps 20-24 (Only have 20' @MCB arena)
Ovhd Squats 32.3 kg/ 65lbs

Post:
2 Rds. 10 Handstand Kick-ups, 15 Band Good Mornings, 2:30 min. bottom position

Matt B:
68.3 kg, 72.3kg, 82.3kg, 88.3kg, 92.3 kg, 92.3kg (Ran out of weight :)
5:18

http://socialcam.com/v/XhoRdSkV?autostart=true&fs=email&fsk=X7Zebm1b

Skid Row

AM:
10 min. MWOD
15 min. practice: Butterfly Kip and L-Sit
5 min. MWOD

Check this out- https://www.youtube.com/watch?v=UabNwmk0oUM&feature=related

I keep at least a 3 hr window between workouts when doing 2 sessions

PM:
10 min. Trigger Point
Burgener Warm-Up
20 50lbs Hang Power Clean (rest 1 min.)
20 50lbs Hang Power Snatch (rest 1 min.)
20 50lbs Thrusters

WOD:
5 Rds of 3 min. Intervals
75 Sumo Deadlift High Pull @22.3kg/50lbs
Max Hand Release Push-Up w/ rest of 3 min.
Rest 1 min.
Post each round

Post:
2 Rds:
50 ft. Duck Walk
50 reps jump rope pose drill
25 Superman Rocks
20 Scorpions

2 min. Barbell quad smash each leg
2 min. in bottom of squat

Matt B: 20 PU-18PU-20PU-10PU-17PU Total 85 Hr Push-Ups

PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...
50 SDHP=500m Row
100 SDHP=1000m Row
200 SDHP=2000m Row