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CFTR MOBILITY WARM UP untimed 3rds 250m row 10-air sq 5-burpees WOD FOR TIME 50-cal A/D 10-rds of Cindy 800m run 5-rds of Cindy 50-cal A/D eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 10 rds 10 - thrusters (75-55) 5 - burpee over bar
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CFTR MOBILITY
WARM UP coaches choice PARTNER WOD FOR TIME 40-renegade row 60-kb swings 80-burpees 100-pull ups 80-push ups 60-kb swings 40-GHD sit up 1000m relay row *1 partner works 1 rests. CFTR MOBILITY WARM UP untimed 3rds 10- Thrusters(bar) 250m row 5-pull ups(strict) 20 cal AD WOD FOR TIME 25-HSPU or Wall walk 50-T2B 800m run 75-Hang power snatch(75-55) 150-DU's *25 total, the athlete can do any combo of HSPU and/or wall walks as long as it totals 25. eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD Skill OHSQ Find 1 rm OHSQ CFTR MOBILITY WARM UP untimed 4rds 10-goblet sq(53-35) 10-H.R. Push ups 15-air sq 200m run WOD Death by Back sq. (w/ a 3 burpee chaser) Min 1-1 min 2-2 min 3-3 ext. Rx'd-BW scale A-3/4 BW scale B-1/2 BW eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 5rds 10-burpee box jump 20-DB push press (35-25) 30-Mt. climbers (single count) CFTR MOBILITY WARM UP for time 30 burpee wall ball STRENGTH push press grid 60%x10 70%x8 75%x6 80%x4 85%x2 80%x4 70%x8 75%x6 70%x6+ 80%x2 85%x1 WOD IF TIME 4rds 3-wall walks 10-pull ups eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 5rds 12-T2B 20-wall balls 200m run CFTR MOBILITY
WARM UP timed 3rds 20-cal AD 10-DB thrusters (35-25) 10- KB swings 200m run STRENGTH front squat grid 60%x10 70%x8 75%x6 80%x4 85%x2 80%x4 70%x8 75%x6 70%x6+ 80%x2 85%x1 IF TIME WOD 3rds 1 min plank hold 20cal AD 1 min plank hold 200m run 12 min cap CFTR MOBILITY WARM UP Extra mobility ENDURANCE WOD 1 mile run 50-burpees 1 mile run 50-burpee pull ups 1 mile run 50 burpees 48 min hard cap eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 5rds 15 wall ball 10-push ups 5-burpee pull ups CFTR MOBILITY
WARM UP coaches choice WOD Teams of 3 2,000m row 25-HSPU 10-stones (65- 95/95-115) 9-burpee box jumps 3-wall walks 50-snatch (95-65) 10-stones 9-burpee box jumps 3-wall walks 75-pull ups 10-stones 9-burpee box jump 3-wall walks 100-ghd sit up 10-stones 9-burpee box jump 3-wall walks CFTR MOBILITY WARM UP (for time) 50-wall balls STRENGTH front squat grid 60%x10 70%x8 75%x6 80%x4 85%x2 80%x4 70%x8 75%x6 70%x6+ 80%x2 85%x1 IF TIME 3rds 6-OH walking lunges(65/45) 12-push ups 18-sit ups 200m run eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 10-rds 10-Dead lifts(135-95) 15-H.R. Push ups CFTR MOBILITY WARM UP timed 3rds 5-burpee pull ups 7-DB dead lift 9-KB swing 200m run SKILL/DRILL hang power clean/power clean WOD emom ALAP 5-pull ups 3-hang power clean(135-95) 2-power clean eXpress MOBILITY
eXpress WARM UP WOD for time 75-burpees *every 2 min 20 cal A/D |
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November 2020
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