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Tuesday 7/31

7/31/2018

MOBILITY

WARM UP
5 min amrap Cindy

WOD A
Christmas in July
12 days of Xmas
1-MU
2-wall walks
3-T2B
4-DL(135-95)
5-Burpees
6-Russian
swings(70-53)
7-Pull ups
8-Box jump overs
9-Sit up
10-wall balls
11-HSPU
12-Clean-n-Jerk

WOD B
Partner row
500m,400m,300m,
200m,100m
1 partner works
1 partner hold DKB front rack(53-35)
If hold breaks partner 1 must stop rowing

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Monday 7/30

7/30/2018

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MOBILITY

WARM UP
General warm up and mobility

PARTNER WOD
8 X2 min rds
20/18 cal Ski
DKB front rack hold
Then
8 X2 min rds
20/18 Cal A/B
DKB farmers hold(70-53)
Then
8 X2min rds
20/18 cal row
DKB Floor Press hold(26-16)
one holds one works, both rest when work is done, then switch

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WOD
5rds
15-DKB push press(53-35)
12-GHD sit up
9-DKB SDHP
1 min rest
50-MT climbers(1 ct)
1 min rest

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Saturday 7/28

7/28/2018

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ALL CLASSES CANCELLED FOR RUMBLE AT THE RIVER!
GOOD LUCK CFTR ATHLETES!

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Friday 7/27

7/27/2018

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MOBILITY

WARM UP
High knees/butt kickers etc.

SKILL/DRILL
DB hang
squat clean

WOD
3rds
20-DB H.sq. Cleans(50-35)
20-T2B
1 mile run

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WOD
5 x 5 min rds
20-Dips
200m run
10-DKB push press(53-35)
15-K2E
40m DKB front rack carry

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Thursday 7/26

7/26/2018

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MOBILITY

WARM UP
7min amrap
200m run
10-Push ups
10-Alt lunge

DROM
Deadlift

STRENGTH
Deadlift
1-1-1-1-1

WOD
5rds
5-dead lift (275- 185)
10-Burpees to target
(6 inch above reach)

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WOD
5rds
21-Russian swings (70-53)
15-SDHP
9-Head Cutters
every 3 min 10 cal row

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Wednesday 7/25

7/25/2018

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MOBILITY

WARM UP
3 X's
30 sec wall ball
30 sec sit up
30 sec du's
30 sec rest

DROM
Push press(16-20min)

STRENGTH
find 1rm Push press(21-40min)
Score weight

WOD
5 X's max
DKB front rack hold(53-35)
rest as needed between efforts
Score time accumulated.

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WOD
Running clock
20-18-16-14-12-10-12-14-16-18-20
Armless A/B
30m farmers carry after each set

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Tuesday 7/24

7/24/2018

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MOBILITY

WARM UP
5 min amrap Cindy

SKILL/DRILL
1 arm DB OH Lunge

WOD A
20 min Amrap
10-1 arm DB OH Lunge(L)
15-pull ups
10-1 arm DB OH lunge(R)
200m run
15-box jump overs
Every 3 min 5 burpees

WOD B
5 x 4 min rds
15-Push ups
15-DKB suitcase DL(97-70)
15-pull ups
15 cal Ski

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Monday 7/23

7/23/2018

2 Comments

MOBILITY

WARM UP
3 X's
30 sec HS hold
30 sec Muscle Snatch
30 sec Snatch grip stiff leg DL
30 sec rest

SKILL/DRILL
High hang Power snatch
warming up to wod weight as you drill

WOD
6 X's thru
EMOM
1st Min-1 rd Cindy
2nd min-10-hang snatch(115-80)
3rd min-max cal A/B
4th min rest
Score max cal's

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WOD
KB 300
Russian Swings - 50 each side (53- 35)
Snatch - 25 each side
Reverse Lunge - 25 each side
thrusters-25 each side.

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Saturday 7/21

7/21/2018

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MOBILITY

WARM UP

WOD

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Friday 7/20

7/20/2018

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MOBILITY

WARM UP
5 min amarap
20 Du's
10 kip swings
10-Jumping squat

STRENGTH
Max distance:
broad jump
5 attempts to achieve your max distance

WOD
3rds
(20 min cap)
20-Russian swings(97-70)
20-T2B
800m run

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WOD
Step Ladder
All movements - 5each arm (53-35)
Russian swings
High pulls
Snatch
Windmill
12 cal ski
repeat adding
1 movement
from below
each time
C-N-J
Lunges
Thrusters
Always end round with windmills and ski

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