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Thursday 10/19

10/19/2017

0 Comments

 
DROM
general mobility

WARM UP 
Skill drill power clean

STRENGTH
Power clean build up to
and beyond Wod weight

WOD
7 rds
(18min cap)
6-Power cleans(185-125)
12-Ring pus ups
15 cal Row

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
The Chief
5 x 3 min rds
1 min rest between
3-Power cleans (135-95)
6-push ups
​9-Squat
0 Comments

Wednesday 10/18

10/18/2017

0 Comments

 
DROM
air squat

WARM UP 
Tabata A/B
Tabata Alt lunges

STRENGTH
Front rack Lunge walk
Work to opening weight

WOD
10 x 10m front rack lunge walk(AHAP)
Work to a heavy and walk 10m meters.
Rest 3-5 min then repeat until you hit 100m

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
4rds
20-DKb Lunge walk(53-25)(suit case grip)
15-Pull ups
​10-burpees
0 Comments

Tuesday 10/17

10/17/2017

0 Comments

 
DROM
general mobility
thruster

WARM UP 
6min amarp
20-jumping Jacks
10-wall ball
20-bent row

WOD A
3 x 8 min rds
20 cal Assault
20-C2B
20-Thrusters (95- 65)
20-Sit ups
20-cal Skierg
*skierg sub 20 cal row

​WOD B
50-Hollow rocks
10-Parallette shoot thru(2 ct push up dip)
40-Hollow rocks
10-Parallette shoot thru
30-hollow rocks
10-Parallette shoot thru
20-Hollow rocks
10-Parallette shoot thru
10-Hollow rocks
0 Comments

Monday 10/16

10/16/2017

0 Comments

 
DROM

WARM UP 
Work up to OHSQ start wait

STRENGTH
OHSQ
​15-12-9-6-3
Rest 3-5 min between efforts

WOD
12 min EMOM 
3-power snatch(135-95)
6-OHSQ

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
4 x 4 min rds
10-1 arm KB OHSQ (53-35)
12 cal Ski erg
10- 1 arm KB OHSQ
12 cal Skierg 
0 Comments

Saturday 10/14

10/14/2017

0 Comments

 
DROM
general mobility

WARM UP 
Skill drill the Frog complex.

WOD
5 X's 5 min RDS
RD1
25-Bench press(135-75)
30-DU's
25-Bench press
30-DU's
RD2
1 Frog complex(95-65)
25-Russian KB swings(70- 53)
1-Frog complex
25-Russian KB swings
RD 3
300m row
6 rope climbs
300m row
RD 4
15-head cutters(53-35)
15-pull ups
15-head cutters
15-pull ups
RD 5
25-Slam ball(30-20)
15 cal A/B
25-slam balls 1
5 cal A/B 
0 Comments

Friday 10/13

10/13/2017

0 Comments

 
DROM

WARM UP 
Tabata A/B
Tabata row

SKILL/DRILL
 Cleann-Jerk
Work to wod weight
​
WOD
10........1
​Clean-njerk (135-95)
After each rd
do 1 rd of Cindy.

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
10 DKB Cleann-jerk(53-35)
250m row
0 Comments

Thursday 10/12

10/12/2017

1 Comment

 
DROM
 general mobility

WARM UP 
Goblet Sq and Russian swings
Demo goblet front rack walk
​
WOD
10......1
Russian swings
goblet sq
After each rd
30m Goblet front rack carry
10-wall balls
5 burpees
Weight Rx'd (97-70) intermediate (70-53) scaled(35-26)

eXpress MOBILITY

eXpress MOBILITY

eXpress WARM UP 

WOD
Jackie
1000m row
50-thrusters (45lbs)
30 pull ups
1 Comment

Wednesday 10/11

10/11/2017

0 Comments

 
DROM

WARM UP 
4x through 
30 sec row
30 sec air sq
30 sec Stiff leg DL
30 sec rest​

SKILL/DRILL/STRENGTH
 work up to a heavy 2 rep
Rest accordingly between efforts

WOD
21-15-9
Dead lift (275- 185)
box jump overs

​eXpress WOD​

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
15-DKB SUMO DL(70-53)
20 cal Skierg
* sub 12 cal A/B
0 Comments

Tuesday 10/10

10/10/2017

0 Comments

 
DROM

WARM UP 

WOD A
Challenge wod
Fastest 100 cal Skierg

WOD B
5rds(25 min cap)
20-Push press(95- 65)
20-Evil wheels
20-SDHP
20 cal A/B
*Sub for A/B 400m run(hill only)
30 cal row
30 cal skierg

WOD C
20 min EMOM
1 min: 10 pistols(alt)
2 min: 10 HSPU
3 min: 10 T2B(strict)
min 4:  10 box jump overs 
0 Comments

Monday 10/9

10/9/2017

0 Comments

 
DROM
general mobility

WARM UP 
Hang Sq Snatch. With PVC then the bar
Build bar up to and beyond wod weight

WOD
4 X's 4 min rds
10-Hang Sq Snatch(95-65)
10-Burpees over bar
15-T2B 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
50-40-30-20-10
wall ball
​KB snatches
0 Comments
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