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Saturday 9/30

9/30/2017

0 Comments

 
DROM
mobility

WARM UP 
warm to wod weight

WOD

5 min to complete each station.
Rest the remainder and switch to the next station.

#1 5min
10-power cleans(135-95)
15 cal assault
10-power cleans
15 cal assault

#2 5min
200m run
20 wall ball
200m run
20 Push ups
#3 5min
50 DU's
20 hang power snatch(75-55)
50 DU's
10 wall walks

#4 5 min
15 cal row
15 DKB front squat(53-35)
15 cal row
15 pull up

#5 5min
20-burpees
20-Weighted sit ups(45-25)
20-burpees 
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Friday 9/29

9/29/2017

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DROM
CFTR shoulder mobility
Push Jerk

WARM UP 
3x thru
30 sec push press(bar)
30 sec sit ups
30 sec A/B
30 sec rest 
​
WOD
15 min Amrap
6-bar MU
9-Push jerk(155- 105)
12-T2B

Sub for Bar MU: 
12-C2B
20-Pull ups
25 ring row 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5 x 3 min rds
5-1 arm KB C-n-J (L)(53-35)
10c SKIERG
5-1 arm KB C-nJ(R)
​10c SKIERG 
0 Comments

Thursday 9/28

9/28/2017

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DROM

WARM UP 

WOD

 Back sq 6 total sets: 
1-10-1-20-1-30
Open weight. Choose weight for each back squat set.
All sets have to be unbroken. ​

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
Hero Jenny
20 min amrap
20-OHSQ(45lbs)
20-back sq
​400m run ​
0 Comments

Wednesday 9/27

9/27/2017

0 Comments

 
DROM

WARM UP 
4 x's thru
30 sec row
30 sec sq
30 sec rest
30 sec HR Push up
​
WOD
4 x 4 min rds
10-DKB SDHP(53-35)
50m front rack carry
10 wall ball
15 cal Assault 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
Rowing hard deck row the pace shown for as long as possible or 500m
1:35/500m
1:40/500m
1:40/500m
1:45/500m
1:45/500m
0 Comments

Tuesday 9/26

9/26/2017

0 Comments

 
DROM

WARM UP 
6 min amrap
10-push up
10-Sq
5-pull up

WOD A
30-Box Jump
30-C2B
30-Russian swings(97-70)
30-goblet sq
30-K2E
30-Push press(95- 65)
30-wall ball
30-Burpees
30 Hip ext(95-65)
30 cal Assault (28 min cap)

WOD B
20 min AMRAP
250m row
15-Candlestick to pistols(off roll)
​7-HSPU 
0 Comments

Monday 9/25

9/25/2017

0 Comments

 
DROM
Squat

WARM UP 
3rds
(5 min cap)
15-wall balls
20 DU's

SKILL/DRILL
  Squat clean thruster

WOD
3rds
800m run
10-Squat clean thruster (135/95)
(17min cap) 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5 x 3 min rds
7-DKB Sq. clean thruster (53-35)
​12 Assault bike 
0 Comments

Saturday 9/23

9/23/2017

0 Comments

 
DROM

WARM UP 

4 X's thru
30 sec bent row(bar)
30 sec Wall ball
30 sec sit up
30 sec rest 

STRENGTH
work up past wod weight
​
HERO WOD
ARTIE
20 min amrap
5-pull ups
10-push ups
15-Air sq
5-pull ups
10- Thrusters (95- 65) 
0 Comments

Friday 9/22

9/22/2017

0 Comments

 
DROM
Deadlift

WARM UP 
warm to wod weight

WOD
Dead Lift 
​1-1-1-1-1-1-1 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
15-KB Sumo DL (70-53)
10-Russian Swings
5-Head cutters
​10 cal Assault 
0 Comments

Thursday 9/21

9/21/2017

0 Comments

 
DROM
Shoulder Mobility

WARM UP 

3 x's thru
30 sec Jump rope
30 sec DKB bent row
15 sec push up
15 sec rest 

WOD
6 x's 4 min rds
10-DKB push press(53-35)
10-pull ups
15 cal A/B
10-DKB Russian swings
10-T2B 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
20-Dumbbell Lunge(50-35)
​10-Burpees 
0 Comments

Wednesday 9/20

9/20/2017

0 Comments

 
DROM
OHSQ/ MOBILITY

WARM UP 
4 x's thru
15 sec HS hold
30 sec row
30 sec American swing (Light)
15 sec rest 

STRENGTH/SKILL
work up to and beyond
power Snatch

WOD
12 min ladder
Power Snatch (95-65)
wall ball
​ 3,6,9,12,15.... 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
4rds
20-Lateral wall ball (24-20)(alt sides)
20-Med ball to wall ball sit up
20-Pull ups
​200m run
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