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MOBILITY
WARM UP 6 min amrap 30 DU 10 air sq 10 push up 5-pull up PARTNER WOD 30 min amrap 50 cal A/B 75 wall ball 50-Weighted sit up(45-25) 75 power clean (115-85) 50-C2B
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MOBILITY WARM UP 3 X's 30 sec wall ball 30 sec DU's 30 sec pull ups 30 sec rest STRENGTH Push Press 1-1-1-1-1 WOD 15 min Ladder DB push press (50-35) pull up 3,6,9,12,15..etc eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 20 min Amrap 50-cal row 15-DKB Burpees(53-35) 50-Russian swing(70-53) 15-DKB Burpees MOBILITY WARM UP 3x's 30 sec stiff leg DL(bar) 30 sec push ups 30 sec air sq 30 sec rest DROM Deadlift WOD Amrap 3 min 21-Dead lift(225/155) 21-Air powered cal max burpees over the bar 3 min Rest Amrap 3 min 18-Dead lift(275-185) 18-Air powered cal max burpee over bar 3 min Rest Amrap 3 min 15-DL(295-205) 15-Cal max burpee over bar 3 min Rest Amrap 3 min 12-DL(315/225) 12-cal max burpee eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 1000m row 2-DKB Squat clean thruster + front squat + push press (53-35) 800m row 4-DKB complex above 600m row 6-DKB complex above 400m run 8-DKB complex above 200m row 10-DKB complex above MOBILITY WARM UP 6 min amrap 5-pull up 10-Lunge 200m run SKILL/DRILL DB Snatch work to wod weight WOD 20min amrap 18 cal A/B 15 wall ball 12-DB snatch(alt) (open weight) 9-T2B eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 20-Single KB OH sit up (35-26) 20-DKB burpees (53-35) every 2 min 7 cal ski. MOBILITY
WARM UP 3x's 30 sec HS hold 30 sec wall balls 30 sec DU's 30 sec rest STRENGTH OHS work to a heavy 2reps WOD A FOR TIME (20min cap) 800m run 50-OHSQ(45-35) 800m run 50-Thrusters 800m run 50-front squat WOD B 5rds 5-Single bell snatch(35-26) (Left) 5-single bell OHSQ 5-single bell thrusters 5-single bell front squat 5-Russian swings Switch to the right side then 10 cal A/B after each rd. MOBILITY WARM UP 3 X's 30 sec push press(bar) 30 sec air sq 30 sec row 30 sec rest SKILL/DRILL Clean - n - Jerk STRENGTH WOD find 1rm Clean - n - Jerk eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 1 min long cycle c-n-j (53-35) 2 min rest progressive load if you want. MOBILITY
WARM UP 6 min amrap 200m run 15-Muscle cleans(bar) 10-push press HERO WOD Amrap 25 min Havana 150-DU's 50-Push ups 15-Power cleans(185-125) MOBILITY WARM UP 5 min Amrap Cindy STRENGTH Backsquat 2-2-2-2-2 WOD “Always in shape” 21-15-9 Back squat (155-105) C2B Burpees eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 50 cal Ski then 10 rds 10-goblet sq (97/70) 10-Russian swings then 50 cal Ski MOBILITY WARM UP 4 X's 30 sec wall ball 30 sec Push ups 30 sec Bike 30 sec rest DROM Thruster WOD Strength Thruster Grid 60%x10 70%x8 75%x6 80%x4 85%x2 80%x4 70%x8 75%x6 Trigger set 70%X6+ On the 90 sec once racked eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5 X6min rds 30 sec Thrusters(L)/30 sec Thrusters(R) (35/26) 30 sec Press(L)/30 sec press(R) 30 sec split sq(L)/30 sec split sq(R) 30 sec 1 arm row(L)/30 sec 1 arm row(R) 1min plank 1 min rest MOBILITY WARM UP 6 min Amrap 15-Bent row(bar) 10-Thrusters 25-DU's SKILL/DRILL hang clean WOD 5rds (35min cap) 30-Hang power cleans(115-80) 30-Wall ball 30 Air powered cal eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 20-DKB DL(70-53)(suit case grip) 10-Single bell Snatch(L)(53-35) 20-Goblet squat 10-Single Kb snatch(R) 10 cal A/b 1 min rest |
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September 2018
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