Alotalunges

Pre:
10 Min. MWOD

WOD:
For Time:
400M Walking Lunges (Knee gently kisses ground each rep)

Post:
10 Min. MWOD

Matt B:10:49

Kind of a Fran Ladder

Pre:
10 min. Trigger Point Mash/Hip Mobility Complex
10 min. Burgener Warm-Up/ Pass Throughs/ Some Push Press, Jerks, and Front Squats at 105lbs.

WOD:
7 min. of....
3 115lbs Thruster
3 Pull-Ups (used a ledge, check pic)
6 115lbs Thruster
6 Pull-Ups
9 115lbs Thruster
9 Pull-Ups
12 115lbs Thruster
12 Pull-Ups
etc.

Post:
4 Min. Skill-Tabata Switch offs of 1L Hand Stand Kips w/ Pose Drill. 2 min. Bottom of Squat
10 min. Shoulder Mobility w/ Band and Lumbar flexibility work

Matt B: 69 Reps

Pose w/ Pistol

Pre:
10 min. Grind nasty bits w/ Trigger Point
10 min. Pose Drills and Hip Mobility

WOD:
For Time...
Buy In w/ 12 Toes to Bar
then 3 Rounds of...
400m Run
28 Pistols
Cash Out w/ 12 Toes to Bar

Post:
10 min. Alt. 1 arm hang, GHD Sit-Ups, Handstand Walks, Forward Rolls
10 min. Mobility-Shoulders, Hamstrings and Calves

Matt B: 10:22 (400m was not exact...could have been a little less or more but next time I do this WOD I will use the same reference points)

Mr. Clean

Pre:
10 Min. Foam Roll Tack and Floss
10 Min. Dynamic Prep (Burgener Warm-Up, Hollow Rocks, Walking Lunges, MB Cleans, Run around w/ MB, Practice Jumping and Landing w/focus on foot)

WOD:
20 min. AMRAP...
10 Power Cleans @135 lbs
10 Wall Balls @20lbs 10 ft. Target
10 Box Jumps @20 inches

Post:
10 min. Skills (1 leg Handstand Kips, Hollow Body Contractions w/ 135lbs in racked Position, Hang Out in Bottom Position of Squat no weight)
10 min. Mobilize (Heel Chord Smash, Shoulder Press no weight w/ lumbar against wall in Hollow Pos.)

Matt B: 6 Rounds and 10 Power Cleans

Down and Up

Pre:
MWOD
Pose Drills/Light Running
Some KB work
10 Muscle-Ups

WOD:
3x 60 sec. of max Burpees w/ 30sec. rest
Rest 5 min.
JT
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Post:
Heel Chord and Tricep Smashing
Foam Roll

Matt B:
21-19-17 Burpees
Stopped in the 3rd round during HSPU's around the 4th rep, my shoulders and triceps were so shot I couldn't even kip up on the HSPU.  Shouldn't of rocked the Burpees and Muscle-Ups before.

WOD 12.4

Pre:
15 minutes of MWOD-Hips/Shoulders
2 Muscle Ups
10 Double Unders
5 Wall Balls

WOD:
12 Min. AMRAP
150 Wall Balls @20lbs w/ 10 ft target
90 Double Unders
30 Muscle-Ups

Post:
Some Ring Work
Tricep and Heel Chord Smash
Ice and Foam Roll

Matt B: 0 Rds 150 Wall Balls 90 Double Unders 11 Muscle-Ups (251 reps)

sCORE when your sore

Pre:
MWOD
Burgener Warm-UP
Skill Transfer


WOD:
5 min. Practice L-Hang
Then

Accumulate 2 min in each of the following...

Hollow Body (using the same variation)

Bridge-Up

Plank

Record # of attempts to reach 2 min.

4 min. of Side Split..2 min. each side

4 min. of Couch Stretch...2 min. each side


Post:
Foam Roll 
Ice


Matt B: Hollow-5 tries to reach 2 min.
            Bridge -1st try (held for 2)
            Plank   -1st try (struggle)