Valentine Grind

Pre:
10 min. "Stick" and Trigger Point Roll
Voodoo Floss

WOD:
A. 15 min. Practice First Pull of Snatch/Burgener Warm-Up

B. 8-6-4-2-1 Bent Over Row

C. 13 min. AMRAP:
Buy In 1 Round only Max Pull-Ups (Deadhang)
2 Hang Power Snatches (around 70-75% 1 RM Snatch) @48.3kg
14 Kettlebell Swings @24kg
(The max set of Pull-Up is included in the 13 min. after completion do not do any more Pull-Ups only amrap the HPS and KBS)

Post:
2 Rds. good form
12 Side Step-Up to Balance (knees out)
12 KB Good Morning/St. Leg DL
10 Finger Tip Push-Ups
then...
10 min. MWOD (hip/ankle)

Matt:
B-48.3kg-58.3kg-66.3kg-72.3kg-78.3kg
C- 14 Pull-Ups (ledge) and 7 Rounds 2 HPS and 13 KBS

Carnaval WODs

Always Proper Prep and Cool Down

11/02/13
2 Rounds of:
2 min. Max Rep Muscle-Ups/ Jumping Pull-Ups (Rings)
2 min. Max Rep Burpees
2 min. Max Rep Pistols/ Walking Lunges (alt.)
2  min. Rest

Matt:
MU: 9/7
Burp: 31/26
Pistol: 35/31

Jill:
JPU: 43/46
Lunge: 43/36
Burp: 16/15

12/02/13
For Time:
21-15-9
V-Ups
Ring Push-Up (2 inches above floor)
after each round 50 Double Unders

Matt: 7:50

13/02/13
Overhead Squat 5-5-5-5-5 (moderate/climbing)
Press 3-3-3-3-3-3-3-3 80ish % 1 RM
Cash Out- 50 Wtd. Abmat Sit-Ups @24kg

Matt:
OHS: 48,3kg-54,3kg-58,3kg-62,3kg-66,3kg
Press: 58,3kg-58,3kg-58,3kg-58,3kg-58,3kg-60,3kg-60,3kg-60,3kg

PPP (Push Press Plethora)

Pre:
Shoulder Prep
Handstands
Ring Technique
MWOD it up
Practice WOD exercises

WOD:
For Time:
10 Muscle-Ups (Rings)
100 Push Press @34kg
1000m Row or 100 Sumo Deadlift High Pulls @22.3kg

Post:
Chill
Super Friend MWOD (shoulders)

Matt: 11:20
Sam: 12:04

Highlights: Matt 8 consecutive MUs and Sam 10 consecutive MUs nice going!!

Sweat The Technique

Pre:
10 min. "The Stick"

8 Rounds:
20 sec. Hollow Body Hold
10 sec. Rest
20 sec. Bridge Up Hold
10 sec. Rest

MWOD (shoulders/bottom position)
Burgener Warm-Up

WOD:
20 min. Snatch Work (Lighter and Fast)
http://fitr.tv/blogs/fitr-tv/6029346-stop-cleans-and-stop-snatches-mike-tells-us-how-to-drill-a-perfect-bar-path
then...
Pose Drills 2 drills x3 sets
5 Hill Sprints w/ 2 min. rest (w/ a drill in between)

Post:
800m Run (185ish cadence)
KB Smash (calves)
Split Work

"Cindy"

Pre:
10 min. MWOD (Hips/Shoulders)
15 min. Bike Ride
Practice L-Sits/Bottom of Dip/Kipping
Warm-Ups sets of WOD exercises

WOD:
"Cindy"
20 min. AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

"Cindy" is a benchmark Crossfit workout.

Post:
15 min. Bike Ride
10 min. MWOD shoulders

Matt:
21 Rounds 5 Pull-Ups, 10 Push-Ups, 4 Squats

Congrats B-more!!

Pre:

10 min. MWOD (Couch stretch/hamstring tack and floss)

On the minute for 5 min. 50 Double Unders

Burgener Warm-Up

2x20 Band Good Mornings

Warm-Up sets and technique work for WOD exercises

WOD:

Deadlift 3-3-3-3-3-3-3-3 

then...

For 10 minutes:

Even Minutes-7 Thrusters @48.3kg

Odd Minutes-11 Sumo Deadlift High Pulls @48.3kg

Post:

5x 200ft Farmer's Walk@ 2-20kg Plates

Matt:

DL: 134.3kg-134.3kg-136.3kg-136.3kg-140.3kg-142.3kg-142.3kg-142.3kg

Time For Some Rack-tion

Pre:
10 min. MWOD (Hips)
Accumulate 2 min. Hollow Body Position
5x8 Fingertip Push-Ups
Burgener Warm-Up
Skill Transfer
Warm-up and work technique on the Front Squat, Bar Over Burpee and V-Up

WOD:
5-5-5-5-5 Front Squat (Across) Used 75% of 1RM
rest as needed
then...
For Time:
10-9-8-7-6....1 Reps
V-Ups
Bar Over Burpees

Post:
5 min. Freestyle: Candlestick to Pistol to Handstand
5 min. Barbell Smash (Heel Chords)
5 min. Band Distraction (Shoulders)

Matt:
86.3kg no fails
8:05 (V-Ups not pretty)