DJ'S BDAY WOD!! (insert purple devil face)

Warm Up
In teams row 1992m
+
Dynamic Flex
+
Booty Bands
+
Empty BB Warm Up


Mobility
Couch Stretch
Front Rack Stretch

WOD
Buy In: Your age-26 in Burpees
Right Into
26 Bear Complexes for time 175/115
*Scale as needed, although this should be a "heavy" WOD

Warm Up
3 sets
10 Cal AB
5 Push Up to Down dog
5 Ring Row w/ 3 second pause at the top
30 Second Plank

Mobility
Chest Stretch
Pigeon Pose


WOD
AMRAP 20 
21/15 Cal AB
15 Burpees
100m Farmer Carry 53/35

Warm Up
5 min on AB getting faster every minute
+
3 rounds
10/10 Single Leg Glute Bridge
5/5 Side Plank Clamshells
10 Alternating T-Planks
+
Empty BB Warm Up

Mobility
Front Rack Stretch

Strength
Push Jerk
5-4-3-2-1

WOD
AMRAP 7
3 Deadlift 115/80 or 75/55
3 Hang Power Clean
3 Shoulder to overhead
6 Deadlift
6 Hang Power Clean
6 Shoulder to overhead
9
9
9
12
12
12
.... *Add 3 reps each round

Warm Up
Coach's Choice
+
3 rounds
10 TRX Row
5/5 Lateral Lunges
10 Alternating shoulder taps
+
Empty BB Warm Up


Mobility
Front Rack Stretch
Squat Hold


WOD
5 Rounds (In a 4 minute window)
27/20 Cal Row
1 Round of "Cindy"
Max Squat Clean 135/95 or 95/65
Rest 2:00

*Score is total amount of squat cleans completed over 5 rounds

Game Day Redemption. This is your chance to get on the board and/or knock of someone who is currently on the board. Make sure to record scores in Wodify!

Warm Up
5 min on AB gaining speed every minute
+
Dynamic Flex
+
3 rounds
PVC Pass Through
PVC OHS
Jump Rope

Mobility
Calf Stretch- Hamstring pulses
+
Movement Prep and teaching of DB Snatch


WOD
"Double Trouble 
10RFT
10 Alternating DB Snatch 50/35
35 Double Unders

Warm Up
Coach's Group Warm Up

Mobility
Lat Stretch
Squat Hold

WOD
"Team Barbara"
Teams of 2
AMRAP 25
20 Pull Up
30 Push Up
40 Sit Up
50 Air Squat

Warm Up
2 rounds
15/12 Cal Row
10 Alternating lateral lunges
10 Reverse lunges
10 Goblet Squat *3 second descent 
10 Russian KBS
+
Empty BB Warm Up

Mobility
Tricep Opener with DB

Strength
Front Squat 4x8

WOD
3RFT
14 Thrusters 105/75
13 Bar Facing Burpee
12 T2B

Warm Up
20/15 Cal Bike
20/15 Cal Row
4 Jogging Laps
+
General Dynamic Flex

Mobility
Coach's Choice

WOD
For Time
100 Double Unders/ 200 Singles
100/70 Cal Bike
100 Double Unders/ 200 Singles
100/70 Cal Row
100 Double Unders/ 200 Singles

Warm Up
Dynamic Flex
+
CrossOver Symmetry

Mobility
Lat Stretch

Strength
3 sets
A1) Max Strict Pull Ups
A2) 100ft Farmer Carry
*If you don't have strict pull ups, substitute something that gives you challenge for 6+ reps. 

WOD
AMRAP 14
5 Strict Pull Up
10 Deadlift 155/105
15/12 Cal Bike

Warm Up
:30 Row Slow
:30 Air Squats
x4-5
+
General Dynamic Flex
+
Empty BB Warm up


Mobility
Couch Stretch 2 min each side

WOD
AMRAP 3
21 Back Squats 115/80
21 Burpees over Rower
Max Cal Row

Rest 3 min

18 Back Squat 135/95
18 Burpees over rower
Max Cal Row

Rest 3 min

15 Back Squat 155/105
15 Burpees over rower
Max Cal Row

Rest 3 min

12 Back Squat 175/115
12 Burpees over rower
Max Cal Row