Mobility:

Groin/Adducters

Bully Stretch

Skill:

Muscle Ups/Ring Dips

WOD:

5 Rounds for time of:

7-Muscle Ups

21-Burpees

Post time to comments.

Mobility:

Groin/Calf

Strength:

OFF

WOD:

AMRAP in 20 Minutes of:

10-Push Press 115/85

10-Kettlebell swings 55/35

10-Box Jumps 24"

Post rounds to comments.

Mobility:

Shoulder/Quad

Strength:

25-25-25

Sit-Ups

Back Extensions

WOD:

"Death by Pull-ups"

Post rounds to comments.

Mobility:

Shoulders/Hip Flexor

Strength:

Take 10 Minutes and find a new 3 Rep Deadlift Max.

WOD:

10 Rounds for time of:

15-Deadlifts

15-Push-ups

Post weight and time to comments.

Mobility:

Chair stretch/Foam roll

Strength:

Hang power snatch

3-3-3

WOD:

Amrap in 15 minutes of:

4-Broad Jumps

7-Pull-ups

20-Double-unders

1-Tire Flip

Post weight and time to comments.

Mobility:

Hip Flexor/Glute

Strength:

Back Squats

5-5-5

WOD:

400m Walking Lunges

Post weight and time to comments.

Mobility:

Shoulders

Strength:

Press

5-5-5

WOD:

5 Rounds for time of:

10-Plyo Push-Ups

10-Strict Pull-Ups

10-Ring Dips

Post weight and time to comments.

Mobility:

Calf Stretch

Strength:

Off

WOD:

10 Rounds for time of:

200m Run

15-Box Jumps

15-Wall Ball

Post time to comments.

Mobility:

Glute/Hamstring

Strength:

GHD Sit-ups

25-25-25

WOD:

5 Rounds for weight and reps of

3-Deadlifts

Max rep Hand stand push-ups

Post weight and reps to comments.

Mobility:

"Bully Stretch"

Strength/Skill

Power Cleans

3-3-3

WOD:

5 Rounds for time of:

12-Deadlifts (155)

9-Hang Power Cleans (155)

6-Box Jumps (31/24)

Post weight and time to comments.

Mobility:

External Shoulder Rotation

Strength:

Back Squat

5-5-5

WOD:

AMRAP in 15 Minutes of:

3-Push Press

6-Clapping Push-ups

9-Toes to Bar

Post weight and rounds to comments.

Mobility:

Low back/Hamstring

Skill:

Open skill day

Practice what you suck at!

WOD:

400m Max effort sprint

2 minutes rest

x4

Post times to comments.

Mobility:

Femur through the butt cheek

Strength:

Deadlift

5-5-5

WOD:

50-Double unders

10-Strict Pull-ups

40-Double unders

10-Strict Pull-ups

30-Double unders

10-Strict Pull-ups

20-Double unders

10-Strict Pull-ups

10-Double unders

10-Strict Pull-ups

Post weight and time to comments.

Mobility:

Samson Stretch

Strength:

Push Press

5-5-5

WOD:

5 Rounds for time of:

Max reps B/W Back Squats

15-Ring Dips

Post time and reps to comments.

Mobility:

"Fran" Specific

WOD:

"FRAN"

21-15-9

Thrusters (95/65)

Pull-ups

or

"Slick Rick"

Run 1 Mile

100 Burpees

Run 1 Mile

Post time to comments.

Mobility:

Hip Flexor Box Stretch

Strength:

Weighted Step-ups

10-10-10

WOD:

3 Rounds for time of:

200m Run

30 Wallball

200m Run

10 Burpee Box Jumps

Post time to comments.

Mobility:

Femur through butt

Calves

Strength:

Sits-ups and Back extensions

25-25-25

WOD:

21-18-15-12-9-6-3 rep rounds of:

Sumo Deadlift High-Pull (75/55)

Push Jerk (75/55)

Post time to comments.

Mobility:

Shoulder Rack

Strength:

Back Squats

5-5-5

WOD:

750m Row

21-Push-Ups

21-Pull-Ups

21-Ring Dips

500m Row

15-Push-Ups

15-Pull-Ups

15-Ring Dips

250m Row

9-Push-Ups

9-Pull-Ups

9-Ring Dips

Post weight and time to comments.

Mobility:

Load and Tension Hamstring/Glute

Skill/Strength:

Sott's Press

WOD:

"Tabata Something Else"

Post score to comments.

Mobility:

Glute work

Skill:

Broad Jump

5-5-5

WOD:

AMRAP in 20 min

5-Deadlifts (225/155)

10-Double Unders or 50 Singles

Post distance and rounds to comments.

Mobility:

"Bully" Shoulder Stretch

Strength:

Power Cleans

3-3-3

WOD:

"The Chief"

3-Power Cleans (135/95)

6-Push-ups

9-Air Squats

Max rounds in 3 minutes

Rest 1 Minute

Repeat cycle 5 times

Post weight and rounds to comments.