Triple Play Holiday

Pre:
5 min. Rope skip
5 min. Static hold clean positions
5x 2 Power Clean-2 Front Squat- 2 Cleans (hang)
Clean warm-up sets

WOD:
Clean 3-3-3-3-3
Clean Pulls 4x3 reps @80-85%
10 RM Front Squat

Post:
6 min. AMRAP:
Farmer's Walk, every drop 30 sec. Plank
MWOD: Groin (split w/wall)
MWOD: Shoulder (band distraction)

Matt:

Clean: 62kg-76kg-86kg-88kg-92kg (top vid)
CPulls: 86kg

FS: 88kg( bottom vid), tried 92kg and got 7
Post: 700ft. 24kg each hand/ fat grips, 2:00 of plank

Benched..Global Gym Infiltration!!!!!!

http://en.wikipedia.org/wiki/Infiltration#In_espionage.2C_exploration.2C_and_military

Pre:
Shoulder Prep: W's,Y's, T's
Core Prep: Lifts and Chops (kneeling static) 1 set 5 each side for each
Turkish Get-Ups 5 weak side then 5 strong side @moderate weight @20kg s+m
Warm-Up sets for Bench (work up to a Heavy single)

WOD:
Bench 1-10-1-20-1-30
rest as needed

Post:
3 sets Max L-Hang
Lacrosse Ball smash back

Matt: 120kg-80kg-120kg-74kg-120kg(f)-64kg ...9s,11s,10s
Sam: 100kg(f)-70kg-90kg-60kg(f18)-90kg-50kg(f23)...30s,15s,17s

Old School

Pre:
Trigger Pont T-Spine, Glute
"The Stick"-Traps
3 Rounds of:
8 Pull-Ups, 8 V-Ups, 20 Buttkicks, 20 Forward Leg kicks, 8 Handstand Push-Ups
Shoulder Press (warm-up sets)

WOD:
Shoulder Press 5-5-5 (heavy, across)
Weighted Pull-Ups 5-5-5 (heavy, across, ledge hang dead hang)
Single Leg DB RDL 8-8-8 (moderate, across, 8 each leg, don't alternate)

Post:
Super Couch http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/

Matt:
Press 62kg-62kg-62kg
Wtd. Pull-Up 12kg-12kg-12kg
SL DB RDL  2x24kg-2x24kg-2x24kg

100% Memorial Day

Pre:
MWOD: bottom pos. using wall, shoulder band internal rotation
5x 3Snatch Pulls to 3 Power Snatch to 2 OHS
Warm-Up sets of Snatch

WOD:
Snatch 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Clean and Jerk 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Post:
3x15 Reverse Hyper
Max Headstand (30s : / )
20 min. Bike
Static stretch adductors

Matt:
Snatch: 40kg, 46kg, 52kg, 56kg, 58kg, 62kg, 66kg
C+J: 62kg-72kg-82kg-86kg-92kg-96kg-102kg

Glutin'

Pre:
Quad Snatch Stretch
10x 4 Snatch Pulls-Power Snatch (hang)

WOD:
5x5 Snatch (hang) @50%
5x5 Power Clean (hang) @50%

Post:
3x15 Band Good Morning (blk and grn rogue band)
MWOD shoulder (band distraction)

Regional 30 Burpee Muscle-Ups

Pre:
MWOD w/ voodoo bands
Double Unders
MU progressions

WOD:
30 Burpee Muscle-Ups
7 min. time cap
8ft. ring height

Post:
"The Stick" and Foam Roll

Sam: 16 Muscle-Ups (capped)
Matt: 26 Muscle-Ups (capped)

Centro de L.P.O

Pre:
MWOD
5x 3 Snatch High Pull to Power Snatch from Hang

WOD:
5x 1 Power Snatch to Overhead Squat (Moderate to Heavy)
5x 4 Hang Power Clean @50% Speed
5x 5 Push Jerk @50% Speed
5x 5 Front Squat @85% of 5 RM

Post:
Static stretch

FS-90kg

Obrigado para o Grande DU, Dragos, Lívia, WilIiana e Michelle...adorei!!!!!!!