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MOBILITY
WARM UP/DROM PARTNER HERO WOD “Jenkins” 40 min Amrap 50-burpees 400m run 50-American swings(53-35) 400m run 50-Pull ups 400m run 50- Push ups 400m run 1 works 1 rests both run 400m together
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MOBILITY WARM UP/DROM Skill and drill Pistols and scales Warm movements WOD 5 x 6 min rds MIN 1 Pistols MIN 2 SDHP (95- 65) MIN 3 rest MIN 4 Box jump overs MIN 5 A/B cal MIN 6 rest Score is total reps/cals Fight gone bad style get as many reps as possible in the 1 min eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 6rds 50m farmers walk(70-53) 18 goblet sq 50m farmers walk 9-DKB clean-n-jerk (53-35) MOBILITY WARM UP/DROM 3 X's 30 sec HS hold 30 sec sit ups 30 sec Muscle snatch 30 sec rest STRENGTH 1 power snatch 1 hang sq. snatch Build to a heavy complex WOD 15-12-9-6-3 Power snatch (105-75) T2B *After each set 30m farmers walk (70-53) 20-Pump sit ups eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 15-single KB snatch(35-26) (L) 200m run 15-KB snatch(R) 12 cal A/B 15-Russian swings (97-70) MOBILITY WARM UP/DROM 4 X's 30 sec push ups 30 sec Air sq 30 sec row 30 sec rest Demo/Skill movements WOD 5rds (21 min cap) 10-pull ups 15-burpees 15-Goblet sq(70- 53) 30 cal row/ski or 20 cal A/B *every 3 min 10 wall balls eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 15 min ladder 3,6,9,12... DKB Front sq(53- 35) 1,2,3,4.... burpee pull ups MOBILITY WARM UP/DROM Clean-n-jerk STRENGTH Clean - N- Jerk Complex 1-Hang sq clean-n-jerk 1 Power clean-n-jerk Build to a heavy complex WOD (10 min cap) for time 30 Thrusters (135- 95) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 10-8-6-4-2 2-4-6-8-10 10-8-6-4-2 Reps of DKB Russian swing(53-35) DKB cleans DKB C-n-J *every 3 min 5 burpees MOBILITY
WARM UP/DROM WOD teams of 3 150 cal A/B 75- thrusters (95- 65) 12-Rope climbs 150 cal row 75-snatch (75- 55) 12-rope climbs 150 cal ski 2 mile relay run 2 work 1 runs until the run drops off then 2 work 1 rest MOBILITY WARM UP/DROM 4x's 30 sec Squat 30 sec flutter kicks 30 sec Mt climbers 30 sec rest DROM front squat STRENGTH 12 min to find a heavy 1 rep Front squat WOD 10 min Amrap 12 cal bike 24 sit ups 12 front sq(135-95) 2 min rest 10 min amrap 200m run 15-T2B 15-goblet squat(53-35) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD MOBILITY WARM UP/DROM Skill/Drill-drom Clean-n-jerk STRENGTH find your heavy 1 rep Clean-n-jerk WOD Breaking Grace 30 - Clean-n-jerk *every time you break 10 Strict pull ups Scale is 16 kipping pull ups eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 18 min Running clock Complete 5 rds of the following complex in 1 min and then take 1 min off: (10 min total) 5-DKB swing(53-35) 9-DKB cleans 6-DKB c-n-j rest 2 min then 3rds 10-DKB push press 12 cal A/b 15-situps MOBILITY WARM UP/DROM 3 X's 30 sec row 30 sec Lunge 30 sec jump rope 30 sec rest DROM Dead lift STRENGTH 10 min to work to a heavy DL WOD 5rds (28 min cap) 40-air squats 20-lateral burpees 10-dead lift(225- 155) 200m run eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 50-DKB lunge walk (35-26) suit case grip 400m run |
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December 2020
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