Soft tissue:
Foam roll:
Quads
IT bands
Adductors
T-spine
QL

Ball roll:
Infraspinatus
Tris
Glutes
Calves

Mobility:
10 Lying shoulder rotation
10 Wall hip flexor mob
10 Wall ankle mob
10 Yoga plex
10 OH walking lunge w/hip lift
10 Spiderman walk with rotation

Warm up:
200 m row damper 1 (SPM 32)
200 m row damper 10 (SPM 32)

2 Rounds:
10 Seal jacks
10 Ring rows
10 Box jumps
10 KB swings
10 Ankle hops
10 Squats
10 DB shoulder press

Isata loves burpees!

Work out of the Day:

“Quarter Gone Bad”
5 Rounds:

:15 seconds max THRUSTERS (50% 1RM)
:45 Sec rest
:15 seconds max STRICT PULL UPS
:45 Sec rest
:15 seconds max BURPEES
:45 Sec rest

Score is total reps.

Post score and thoughts to comments.

Soft Tissue:
Ball Roll
-Pecs
- Tris
-Infraspinatus
-Glutes
-Calves

Mobility:
(1 Round)
10 Mo’ Money
10 Yoga Plex
10 Side Lying Shoulder Rotation
10 Spiderman Walk w/Rotation
10 OH Lunge to Hip Lift

Warm-Up:
3 Minute Jump Rope
(2 rounds)
DB Burgener Warm-Up
10 Pass Throughs
10 Side to Side Pushups
10 Lunges
10 Toes to Bar

Workout of the Day:

Split Jerks 2-2-2-2-2-2

Cash-Out:
3 Skin the Cats

Post loads and thoughts to comments

Soft tissue:
Foam roll:
Quads
T-spine
adductors
IT bands

Ball roll:
Glutes
Calves

Mobility:
10 Wall hip flexor mob
10 Wall ankle mob
10 Spiderman walk with rotation
10 Kneeling adductor mob
10 Bent over t-spine w/rotation

Warm up x 2:
12 Seal jacks
12 Split jacks
12 High knee skips
12 Hip extensions
12 Ring rows
12 Ankle hops
12 V-ups

Work out of the Day:
For time:  5 max efforts of:

500 m row.
4 minutes rest between efforts.

Post times and thoughts to comments.

Soft Tissue:
Foam Roll
-Quads
- IT Bands
- Adductors
Ball Roll
- Glutes
- Piriformis

Mobility: (1 Round)
10 Half Kneeling Adductor Dips
10 Glute Wall March ISO
10 Yoga Plex
10 1-leg Supine Bridges
10 Kneeling Wall Adductor Mobs.
10 Shin Box

Warm-Up:
500m Row
(3 Rounds)
10 Swings
10 Lunges
10 Ring Rows (false grip)
10 Pass Throughs

Workout of The Day:
21-18-15-12-9-6-3-6-9-12-15-18-21 reps
Wall Balls (Constant)
Pull-Ups (descending)
Push-Ups (ascending)

**In this workout Wall Balls will be done throughout the workout.  Pullups will be done from 21 down to 3 reps and Pushups will be done from 3 back up to 21****

Recovery:
Elbow Mobility Circuit
Ball Roll - Pecs/Tris

Post time and thoughts to comments

Soft tissue:
Foam roll:
T-spine
Lats

Ball roll:
Glutes
Piriformis
QL
IT bands

Mobility (2 rounds):
10 Glute wall march ISO
10 Alternating lateral lunge walk
10 Yoga flex
10 Bentover T-spine w/rotation
10 Mo money
10 1-leg supine bridge

Warm up:
40 Seal jacks
30 Step ups
20 Seal jacks
10 Hollow rocks
20 Seal jacks
10 SDHP (pvc)
10 Seal jacks
20 Plyo push ups

Work out of the Day:

3 rounds for time:

65 Double unders
12 Deadlifts (225/165) OR 45% of 1 RM
21 Box jumps

Skill (post WOD) Muscle up practice

Post time and thoughts to comments.

Soft tissue:
Foam roll:
Quads
IT bands

Ball roll:
Glutes
Calves

Mobility:
(2 Rounds)
10 Rocking Ankle Mobs.
10 Half Kneeling Adductor Dips
10 OH Walking lunge to hip lift
10 Spiderman Walk w/Rotation
10 Mo’ Money
10 Scapula Pushups
10 F-Stretch

Warm up:
350 m row/Damper 10

(2 rounds):
10 long jumps
10 KB swings
10 push ups
10 step ups
10 double unders

Work out of the Day:

For time:

“Grace”

30 Clean & jerks (135/95)

Post times and thoughts to comments.

Soft Tissue:
Foam Roll
-Quads
- IT Bands
Ball Roll
- Glutes
- Calves
- Infraspinatus

Mobility:
(2 Rounds)
10 Rocking Ankle Mobs.
10 Half Kneeling Adductor Dips
10 OH Walking lunge to hip lift
10 Spiderman Walk w/Rotation
10 Mo’ Money
10 Scapula Pushups
10 F-Stretch

Warm-Up:
Jump Rope (1 minute on/ :30 Secs off)
5 Rounds

>
By the looks of it, we’‘ve all had a hard week!

Workout of the Day:

“Active Rest”

3 Rounds (NO TIME!!!-but keep moving)
12 Step-Ups (each leg)
12 Pullups
12 Back Extensions
12 Bench Press (moderate to light load)
12 Swings (Russian)
1 Minute Plank
6 Turkish Getups (3 each Arm)

Cash-Out:
Elbow Mobility