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CFTR MOBILITY WARM UP 3rds 1-rds of cindy 30-du's WOD 8 rds 3 min to complete 30 cal A/D 10 burpees 250m row Rest 1 min between rds eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 21-18-15-12-9-6-3 Push press (95-65) box jumps SDHP
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CFTR MOBILITY WARM UP 3rds 10- thrusters (65-45) 10-stiff leg DL 25 cal A/D STRENGTH Deadlift 1-1-1-1-1-1-1 WOD 15 min amrap 3-DL (90% your heaviest 1 rep) 9- pull ups 12-wall balls (20-14) eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 4rds 15-KB swings(53-35) 10-Kb thrusters (goblet grip) 15-KB swings 10-KB goblet squats CFTR MOBILITY
WARM UP 3rds 250m row 10-med ball clean wall balls STRENGTH Power Clean every 90 sec 5 power cleans for 12 rds. Progressive load. WOD 9-hang power cleans (155- 105) 15-T2B 6-hang power cleans (165-115) 15-T2B 3-Hang power cleans (175-125) 15-T2B CFTR MOBILITY WARM UP 3rds 10-air sq 10-pull ups 30-du's STRENGTH OHSQ 20 min to find your heaviest 3 reps WOD 25m OH walking lunges (plate45-25) 25-Box jumps 25-Walking lunges 25-weighted sit ups(45-25) 25m-walking lunges 25-burpees 25m walking lunges 25 cal row eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 21min AMRAP Min 1- 10 burpees min 2- 20-sit ups min 3- 40sec. of slam balls(30-20) CFTR MOBILITY WARM UP coaches choice WOD A 30 min to find your heaviest 10 rep back sq WOD B 5- 3min amraps 9-pull ups 7-box jumps (24/20) 5-thrusters (95-65) 1 min rest between WOD C 5rds 20-swing to ring row 15-paralette shoot throughs 10-C2B *advanced would be paralette swing throughs eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 500m row 50 cal A/D 400m row 40 cal A/D 300m row 30 cal A/D 200m row 20 cal A/D Then 20 Kb goblet grip thrusters (53- 35) *time stops when thrusters are done CFTR MOBILITY WARM UP 3 rds 10-H.R push ups 10-slam balls 5-pull ups (strict) STRENGTH Bench press 2-2-2-2-2 WOD 5rds 500m row 30-unbroken wall balls 50m farmers walk (53/35) *if break on wall balls 10 burpee penalty. eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 5rds 10-Kb power snatch (53/35) (each side) 10-box jump overs CFTR MOBILITY WARM UP 2 rds 250m row 10-hollow rocks 10-stiff leg DL(65/45) 10-bent row SKILL/DRILL DeadLift WOD 3rds in 8 min complete 500m row 10-clapping push ups 20-pull ups 30-sit ups 40-air squat 3-Deadlift(285-195) *when complete rest the remainder of the 8 min until the next rd eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD complete for time Min 1- max A/D Min 2- 3 power cleans(135/95) min 3 supine ring rows * cycle through until you reach 150 cal on A/D CFTR MOBILITY
WARM UP 3rds 10-Db push press 20-lunge 30-DU's STRENGTH Push Press 1-1-1-1-1-1-1 start moderate and then add weight WOD 30 min emom min 1-10 burpees min 2- 30 cal A/D min 3- 10- power clean (135-95) CFTR MOBILITY WARM UP 3rds 10-wallballs 10 slam ball 20 cal A/D STRENGTH Front squat 30 min to find your heaviest 5 reps WOD emom 10 min 10-box jump overs 10-KB goblet squats eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 15 min amrap 10-wall ball 10-push ups 10 cal row CFTR MOBILITY
WARM UP coaches choice PARTNER WOD 2rds 100-cal A/D 100-pull ups 100-renegade row(35/25) 100-sit ups 1,000m row 100m partner wheelbarrow walk 100-slam balls(30-20) 100-K2E 100-DU's If partners can not wheelbarrel 1st scale would be firemans carry 2nd scale piggy back ride *renegade row is just the row no push up. Feet must be no wider then shoulder width. |
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November 2019
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