42 (107) Degree Burn Matt-CON

Pre:
2 Rounds:
30 Butterfly Sit-Ups
30 Ovhd Walking Lunges 22.3kg
90 sec. Bottom of a Squat
30 Superman Rocks
Burgener Warm-Up @22.3kg
Skill Transfer @22.3kg

WOD:
7x7 Deadhang Pull-Up (No kip/hip)
then....
On the min. for 10 min.
15 Sumo Deadlift High Pulls @22.3kg
5 Plyo-Clap Push-Ups

Post:
5 min. practice Handstand
5 min. Flexibility Lower Body

"Grace"

Pre:
Voodoo band ankles and knees
Tabata Sumo Deadlift High Pull @22.3kg
Burgener Warm-Up
Skill Transfer
5x15 Hollow Rocks

WOD:
Snatch Push Press 5-5-5
5 min. rest
"Grace"
For time:
30 Clean and Jerks @62.3kg (ground to ovhd)

Post:
5 Burpee Deadlifts on the minute for 10 min. @52.3kg
10 min. MWOD Lower Body


Matt B:
52.3kg-62.3kg-68.3kg
4:13

Ballistic

Pre:
2 Rds.
10 Hip Opener Contract/Release (each leg)
60 sec. Bottom Pos. w/ 20lbs MB
10 Toes To Bar
10 Dips

practice the following movements...

WOD:
For time:
50 Wallballs @10ft. w/ 20lbs MB
15 Wtd. Pull-Ups @20lbs (MB in bookbag,kip ok)
30 Wallballs @10ft. w/ 20lbs MB

10 Wtd. Pull-Ups @20lbs (MB in bookbag, kip ok)

15 Wallballs @10ft. w/ 20lbs MB

5 Wtd. Pull-Ups @20lbs (MB in bookbag, kip ok)

Post:

10 min. P-Bars

5 min. shoulder MWOD

Matt B:

9:12

The Leme Ladder

Pre:
10 min. Muscle Up progressions
Burgener Warm-Up @22.3kg
10 min. Practice Double Unders and Bottom position
Work the Strict Muscle-Up
3 Rds of:
5 Press (strict) @28.3kg
2 Muscle-Up (Ring)

WOD:
15 min. AMRAP
3 Press (strict) @48.3kg
3 Muscle-Ups (ring)
6 Press (strict) @48.3kg

6 Muscle-Ups (ring)

9 Press (strict) @48.3kg

9 Muscle-Ups (ring)

12 Press (strict) @48.3kg

12 Muscle-Ups (ring)

15 Press (strict) @48.3kg

15 Muscle-Ups (ring)

Keep going as high as you can in 15 min.

Post reps for score

Post:

15 min. Ring Handstand practice

10 Min. Shoulder MWOD

Sam: 57 reps

Matt: 83 reps

Hope and Fight

Pre:
Knee wrap rougue bands
2 Rounds:
30 Walking Lunges
10 Overhead Squats @34.3kg
Hold 60 sec. Hollow Body (break it up however)
5 HSPU (strict)
then...
Practice each of the following (couple reps for technique)

WOD:
3 Rounds:
Max Rep in 60 sec. Sumo Deadlift High Pull @34.3kg
Max Rep in 60 sec. Burpee
Max Rep in 60 sec. Push Press @34.3kg
Max Rep in 60 sec. Box Jump 24'
Max Rep in 60 sec. Sit-Up (arm swing allowed)
Rest for 60 sec
Post total reps

Post:
10 min. MWOD

Matt B: 313 Reps

Rolling Forward

Pre:
15 Min. Trigger Point SMR
Hip Openers
Burgener Warm-Up
Skill Transfer
200 Double Unders (3 min.)

WOD:
In 10 min. work your way to a 1RM Hang Squat Snatch
then...
12 min. AMRAP
3 Forward Rolls (http://gymnasticswod.com/content/forward-roll-floor)
6 Front Squat @74.3kg
9 V-Up (http://www.crossfitendurance.com/blog/3/post/100) didn't count bent leg reps

Post:
2 Rounds:
hold 30 sec. Superman hollow
hold 30 sec Candlestick
hold 30 sec. Bridge Up
2 min. each leg Hamstring flexibility (contract and release)
2 min. each shoulder rogue band shoulder opener

Matt B:
HSS-64.3kg
6 Rounds even

Lagoa Loco

Pre:
10 min. Ring Fun (Support/Muscle-Up Progressions)
10 min. Bar Muscle-Up practice w/ MWOD of shoulders mixed in

WOD:
For time:
10-9-8.....1 reps of...
Pull-Up
20 lbs MB Clean
Perform a 100 ft. Shuttle Sprint (50ft. there 50 ft. back) in between each round

Post:
10 min. Bar Fun (high bar)
5 min. MWOD shoulders

Matt B- 7:02