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Saturday 5/19

5/19/2018

1 Comment

 
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​​
1 Comment

Friday 5/18

5/18/2018

0 Comments

 
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 

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WOD
6rds
50m farmers walk(70-53)
18 goblet sq
50m farmers walk
9-DKB clean-n-jerk (53-35)
0 Comments

Thursday 5/17

5/17/2018

0 Comments

 
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 

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WOD
4rds
15-single KB snatch(35-26) (L)
200m run
15-KB snatch(R)
12 cal A/B
​15-Russian swings (97-70)
0 Comments

Wednesday 5/16

5/16/2018

0 Comments

 
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 ​

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WOD
15 min ladder
3,6,9,12... DKB Front sq(53- 35)
1,2,3,4.... burpee pull ups 
0 Comments

Tuesday 5/15

5/15/2018

0 Comments

 
MOBILITY

WARM UP/DROM

WOD A

WOD B
0 Comments

Monday 5/14

5/14/2018

0 Comments

 
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) 

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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
0 Comments

Saturday 5/12

5/12/2018

0 Comments

 
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
0 Comments

Friday 5/11

5/11/2018

0 Comments

 
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)

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WOD

0 Comments

Thursday 5/10

5/10/2018

0 Comments

 
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 


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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
0 Comments

Wednesday 5/9

5/9/2018

0 Comments

 
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 

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WOD
4rds
50-DKB lunge walk (35-26)
suit case grip 400m run
0 Comments
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