A little bit of everything

[Matt Cricchio]

BW: 196

Warm-Up

3 Min Row
3XAgility Ladder
3X10 Dowel Shoulder Dislocates

AMRAP 5
5 Pull-Ups
10 Squats

6 rounds+2

Prowler high bars

1Xempty, 1X#50, 1X#70, 1X#90, 1X#70, 1X#50, 1XemptyX40m

Massacre


Mob WOD

http://mobilitywod.blogspot.com/2010...-homework.html

[Matt Cricchio]

BW: 196

Warm-Up

3 Min Row
2XBand Shoulder Mobility
2X10 Wall Slides

Push Press Heavy Single #145

#45X8, #95X3, #135X1, #145X1

Power Clean+2 Push PressX5 85% of Heavy Single

#125X1 Power Clean+ 2 Push PressX5

Press 5X5 #100

#100X5X5

1 Arm Floor Press with pause 5X5 #60

#60X5X5

Losta pressin'

[Jacob Rowell]

You should never press that much in one session. I think I read that in a Rippetoe book one time.

[Matt Cricchio]

Originally Posted by Jacob Rowell

You should never press that much in one session. I think I read that in a Rippetoe book one time.

Who? Never heard of him.

[Jacob Rowell]

He invented linear progression and the back squat.

[Matt Cricchio]

BW: 196


Mob WOD

http://mobilitywod.blogspot.com/2010...s-old-man.html

[Matt Cricchio]

BW: 195

Warm-Up

3 Min Row
3X10 Shoulder Dislocates
3X10 Wall Slides

Back Squat MEX5 #265

#45X10, #135X8, #185X5, #225X3, #265X5


7X3 Pull Ups #11

#11X7X3

Max Axle Clean and Press in 3 minutes #115

17. Genocide


5X15ft Rope Climbs

[Matt Cricchio]

BW: 196

Warm Up

None

4X400m Run

1:46, 1:45, 1:52, 1:50


Dehydrated and hungry.

[Matt Cricchio]

BW: 194

Warm Up

3 Minute Row
3X5 seated box jumps, 24'
3X5 balls slams, #30
3X5 hand release push-ups


Deadlift MEX3 #335

#45X10, #135X5, #225X3, #335X3


Press 5X3 #115

#45X10, #115X5X3


Bench Press 3X6 #165

#45X10, #135X5, #165X3X6


Good Morning Darlings 5X8 #145

#145X5X8

[Matt Cricchio]

BW: 196

Warm-Up

3 Min Row


AMRAP 10
5 Pull-Ups
10 Squats

8 rounds+5

Prowler high bars

1Xempty, 1X#50, 1X#120, 1XemptyX40m




Mob WOD

http://mobilitywod.blogspot.com/2010...episode-9.html