Lagoat

AM:
Some Running w/ Hills Involved

PM:
MWODs Hips-Shoulders
Practice WOD Movements

WOD:
For 20 min.
Even Min. 3 L-Hang Pull-Ups
Odd. Min. 6 Overhead Pistols (alternating) @PVC

Open Workout announced today!!

Cliffhanger

Pre:
MWOD 10min. Calf/Hip
Pose Drills 3x3
100 Hollow Rocks
Practice and Warm-Up sets of Shoulder Press

WOD:
5-5-5 Shoulder Press
then....
12 min. AMRAP
200ft Farmer's Walk @24kg DB
200ft Sprint (2-100ft shuttles-down and back)
7 Toes to Bar (used a overhang ledge)
Every drop on Farmer's Walk=10 Deadlifts w/the 24kg Dumbells

Post:
25 Supermans
25 Prone (on stomach) Pass throughs
25 Supermans
25 Prone (on stomach) Pass throughs
5 min. Bottom of a Squat

Matt: Press-56.3kg-58.3kg-60.3kg
5 Rounds even...no drops

Getting Under

Pre:
MWOD: Hips/Shoulders 10 min.
Clean Positions/Technique work 15 min.
Warm-Up sets Hang Squat Clean

WOD:
2-2-2-2-2 Hang Squat Clean
then...
3 sets of
30 sec. AMRAP Hang Power Clean @52.3k
30 sec. rest
Immediately after...
3 sets of
30 sec. AMRAP Front Squat @52.3kg
30 sec. rest

Post:
Hip Mobility and Headstands 10 min.
Lower Leg (heel chord/calf) MWOD

Matt:
HSClean 78.3kg-82.3kg-84.3kg-88.3kg-92.3kg

HP Clean-14-15-12
Front Squat-12-12-12

Hang Clean 92,3kg for 2

Goat Double

28/02
1:00 Bridge-Up
Shoulder MWOD
Re-test 1:00 Bridge-Up
Hips MWOD
Snatch Drills (15 min.)
Hang Squat Snatch 2-2-2 work technique 48.3kg-52.3kg-52.3kg
WOD: On the Min. for 10 min. Power Snatch-2 Overhead Squats @52.3kg
Did something good for post but forgot.

1/3
10 min. Bottom of Squat (w/ voodoo floss 5 on knees 5 on ankles)
On the minute for 20 min...
10 sec. L-Knee tuck (2 counters in the kitchen)
3x10 Ring/TRX Rows (Back on floor, feet against door)
3x10 Ring/TRX Roll-Outs
Shoulder MWOD

E-Town Represent

Pre:
MWOD-Hips/Shoulders
Technique-Support Pos,-Dip/Pull-Ups

WOD:
Team of 3
For Time:
120 KB Swings-53lbs/15lbs
120 Walking Lunges OH MB @20lbs
120 Dips (Bar)
(20 rep split)

Post:
MWOD/ coconut water

Matt-Ashley-Woody: 17:16

E-town Rio Connect!!

30-30

Pre:
MWOD: Shoulder
On the minute...10 T Push-Ups/10 Squats
3x10 Toes to Bar

WOD:
30 min. Technique
Snatch (Burgener Warm-Up/Stop Snatch/ Drop Snatch)
then...
5 Rounds:
30 sec. AMRAP Burpee Box Jumps @20'
30 sec. off

Post:
MWOD Band Resistance:Hip
5 min. work Middle Split

Matt: BBJ 9-9-9-9-9

Da Bearz

Pre:
10 min MWOD-Quad Shoulder
10 min. Clean Technique
Warm-Up sets of Bear Complex

WOD:
Bear Complex 2-2-2-2-2
rest as needed
Bear Complex: Power Clean-Front Squat-Push Press-Back Squat-Push Press (from back rack)
re-grip allowed

Post:
15 Hand Walk-Outs
20 Dead-Bugs (10 each side)
500ft 20kg OH Walk

Matt: 78,3kg-82,3kg-84,kg(F1)-84,3kg-86,3kg(F1)