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MOBILITY
WARM UP/DROM WOD teams of 3 150 cal A/B 75- thrusters (95- 65) 12-Rope climbs 150 cal row 75-snatch (75- 55) 12-rope climbs 150 cal ski 2 mile relay run 2 work 1 runs until the run drops off then 2 work 1 rest
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MOBILITY WARM UP/DROM 4x's 30 sec Squat 30 sec flutter kicks 30 sec Mt climbers 30 sec rest DROM front squat STRENGTH 12 min to find a heavy 1 rep Front squat WOD 10 min Amrap 12 cal bike 24 sit ups 12 front sq(135-95) 2 min rest 10 min amrap 200m run 15-T2B 15-goblet squat(53-35) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD MOBILITY WARM UP/DROM Skill/Drill-drom Clean-n-jerk STRENGTH find your heavy 1 rep Clean-n-jerk WOD Breaking Grace 30 - Clean-n-jerk *every time you break 10 Strict pull ups Scale is 16 kipping pull ups eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 18 min Running clock Complete 5 rds of the following complex in 1 min and then take 1 min off: (10 min total) 5-DKB swing(53-35) 9-DKB cleans 6-DKB c-n-j rest 2 min then 3rds 10-DKB push press 12 cal A/b 15-situps MOBILITY WARM UP/DROM 3 X's 30 sec row 30 sec Lunge 30 sec jump rope 30 sec rest DROM Dead lift STRENGTH 10 min to work to a heavy DL WOD 5rds (28 min cap) 40-air squats 20-lateral burpees 10-dead lift(225- 155) 200m run eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 50-DKB lunge walk (35-26) suit case grip 400m run MOBILITY
WARM UP/DROM WOD A 40 cal row or 40 cal ski or 25 cal AB 0r 600m run then 100-sit ups 80-Push press (95- 65) 60-DB snatch (50- 35) 40-wall ball 20-Burpee pull up 10-HSPU *every 3 min 15 Russian swings (70- 53) WOD B 17 min amrap 5-Barbell push jerk (185-125) 10-pull up 20-Russian swings (97-70) 40-DU's MOBILITY WARM UP/DROM 6 min amrap 200m run 10 air squat 5-pull ups STRENGTH Back Squat 3-3-3 WOD 15 min cap 100-back squat (135-95) 100-evil wheels Back squat is from the deck. Every time you break on back squat you switch to evil wheels. Any set of back squat you do has to be matched by evil wheels. EXAMPLE: 25 back squat 25 evil wheels Every broken set on evil wheels you run 400m eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 20-DKB push ups(53-35) 15 cal ski 10 cal A/B 5-DKB burpees Every 2 min 12 Russian swings (97-70) SATURDAY SUNRISE SURPRISE
WOD 30 MIN AMRAP *every 5 mins 6 burpee wall balls 100 cal row 100 deadlifts (115/85) 80 cal row 80 push press 60 cal row 60 hang power cleans 40 cal row 40 front squats 30 cal row 30 front rack lunge (per leg) 20 cal row 20 pendalay rows 10 cal row 10 thrusters MOBILITY WARM UP/DROM 3 X's 30 sec Press(bar) 30 sec ring row 30 sec Jump rope 30 sec rest STRENGTH push press 1-1-1-1-1-1-1 WOD 5rds (20min Cap) 10-Pull ups 15-T2B 20 Wall balls 200m run eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 20-DKB push ups 10-DKB burpees 15-single KB OH sit ups(53-35) 20-DKB bent row MOBILITY WARM UP/DROM 5 min amrap Cindy DROM Back Squat STRENGTH Back squat 2-2-2-2-2 WOD 5rds (15 min cap) 10-burpee box jumps 10-ridiculous lunges *Ridiculous lunges Jump lunge left+jump lunge right+air squat=1 eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 10-DKB squat rockers(35-26) 5-DKB front sq 5-DKB thrusters 5-pause pull ups 10-Cal ski *every 3 min 5 goblet squat (97-70) MOBILITY WARM UP/DROM 3 X's 30 sec HS hold 30 sec snatch grip stiff leg DL 30 sec snatch grip press 30 sec rest STRENGTH work to a heavy 1 rep Power Snatch WOD for time Isabel 30 Snatch (135-95) Can be power or squat just note which one you do eXpress WODeXpress MOBILITY
eXpress WARM UP WOD for time Snatch Test 100 Single KB snatch (53-35) then right into 3rds 15-DKB snatch(35- 26) 15 cal A/B If you drop the bell before the 100 on the snatch test your time is 5 min. If you time cap your score is 5 min and you move on to the rds |
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May 2018
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