Monday Fun-day

Mobility:
Shoulder Reset
OH Stretch
Perfect Stretch with foot on box
Calf Stretch
Hamstring Stretch
Cat Scratchers

Dynamics: x2
Push ups x12
Lunges x12
Pull-ups x12
Overhead Squat x12


WOD: For Time
Monday Fun Day

Row, Sit, Swing

Mobility:
250 m run on track
Shoulder Reset
OH Stretch
Bear Crawl
Crab Walk
Perfect Stretch on Box
Hamstring Stretch
Cat Scrachers

Dynamics: x1
Box Jumps x15
Push-ups with feet on small plyo box (chest to ground) x15
Supermans x10


WOD:
21-15-9
Body Rows
Weighted Sit-ups (Use your KB for this)
KB Swings (55/35)

Run Good

Mobility: as group
Shoulder Reset (1 min)
Samson Stretch (1 min)
Perfect Stretch w/ foot on box (1 min per leg)
Pose Stretch (1 min/leg)
Hamstring Stretch/Bent Knee Hamstring Stretch (2 min/leg)
Couch Stretch (1 min/leg)

Dynamics x 2 rnds
20 OH squats
20 push ups(On toes with chest to ground or hands off of ground)
10 Sit-ups (military style)
10 Supermans
10 pull-ups

WOD:
750 m run
100 Good mornings (45#)
750 m run

Although time will be kept, this is more a MAX EFFORT workout. Your real score is distance covered in the 2nd run.
Logistics of this WOD will be interesting as well. As we only have 8 barbells. We will steal a few from the Weight room but still may only be at 10. I am planning on the field getting spread out during the first run to assist with making it work.

Monday Fun-day

Mobility
Shoulder Reset
Pass throughs
Couch Stretch
Samson Stretch
Prone Press

Dynamics
Overhead Squat with PVC x12
Push ups x12
Pull-ups x12
Box Jumps x12
Jump Rope x50

WOD: MONDAY SUPRISE

Friday - weekend get up

15 minute AMRAP
(As Many Rounds As Possible)
40 yard sprint
5 pushups (hands off the ground)
10 situps (crossfit style)
15 body weight squats

3,2,1,GO!

Run,Press,Dip

4 RFT
400 m run
15 Push Press (BB -95/65, DB-45/25)
9 Dips

Load it up

Mobility:
Shoulder reset
Pass throughs
Grok Squat (bottom of squat)
Perfect stretch w/ foot on box
Couch Stretch

Dynamics:
Bear Crawl
Spiderman Crawl
Lunges x 10
Good mornings x10

SWOD:
2 minutes Max Sit-ups
2 minutes Max DB swings

WOD: Back Squat 5x5
2 or 3 warmup sets, then 5 rounds of working sets of 5

Monday Fun-day

Mobility:
Shoulder Reset
OH Stretch
Hip Rest
Perfect Stretch w/ leg on box
Wall Squat
Cat Scratchers

Dynamics: 1x
Squats x 20
DB Swings (35/20) x20
Sit-ups x 20
Supermans x20
Pull-ups x 10

WOD: Monday Fund-day Surprise