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MOBILITY
WARMUP Demo Movements and wod set up PARTNER WOD MARTIN For Time 2000 meter Row 100 Dead lifts (body weight) 50 Thrusters (95/65) 1000 meter Row 100 Push-Ups 50 Pull-Ups 500 meter Row 100 Ab Mat SitUps 100 Wall Ball 20/14
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MOBILITY WARMUP 3 rounds 30 sec push press (bar) 30 sec squat 30 sec row 30 sec rest STRENGTH Jerk 1-1-1-1-1-1-1 WOD 9 Min Ladder Clean-n-jerk (135/95) wall ball 3-6-9-12, etc. eXpress WOD eXpress MOBILITY
eXpress WARMUP WOD 10 rds 200m ski 15 Russian swings (70/53) then 100 goblet squats MOBILITY WARMUP 3 rounds 30 sec assault bike 30 sec push ups 30 sec squat 30 sec rest STRENGTH WOD Back squat grid 10 x 60 8 x 70 6 x 75 4 x 80 2 x 85 4 x 80 8 x 70 6 x 75 6+ x 70 trigger OPTIONAL WOD GI JANE 100 burpee pull ups eXpress WOD eXpress MOBILITY
eXpress WARMUP WOD 100 burpees 400m front rack *top of each min 40m front rack carry (53/35) until burpees drop of then finish front rack until you hit 400m MOBILITY WARMUP 3 rounds 30 sec HS hold 30 sec squat 30 sec KB swing light 30 sec rest DROM Snatch and SDLHP WOD 10 rounds 15 ab cals 15 weighted situps (45/25) 15 box jump overs 3 HSPU *every 3 min 10 snatch (75/55) & 10 SDLHP eXpress WOD eXpress MOBILITY
eXpress WARMUP WOD 3 rounds 5 dkb snatch (53/35) 10 thrusters 20 renegade row (alt) *row is just row no pushup MOBILITY
WARMUP Coaches Choice DROM/STRENGTH Build to wod weight WOD A 22 min 4 min AMRAP 30 dead lift (205/175) 15 pull up 40m front rack carry (53/35) 4 min AMRAP 25 dead lift (225/195) 20 pull up 40m front rack carry (53/35) 4 min AMRAP 20 dead lift (245/215) 25 pull up 40m front rack carry (53/35) 4 min AMRAP 15 dead lift (265/225) 30 pull up 40m front rack carry (53/35) *2 min rest btwn each AMRAP WOD B 20 min amrap 11 DKB sumo dl (97/70) 9 dkb sumo dl(106/80) 7 dkb sumo dl (124/97) *15 cal ski or row after each round MOBILITY WARMUP 3 rounds 30 sec wall ball 30 sec sit up 30 sec push up 30 sec rest STRENGTH Thruster 2-2-2-2 WOD on the 0:00 2 min of burpees 27 t2b 21 thrusters (95/65) on the 6:00 2 min of burpees 21 t2b 15 thrusters (135/95) on the 12:00 2 min of burpees 15 t2b 9 thrusters (155/105) Score is time finished and total burpees eXpress WOD eXpress MOBILITY
eXpress WARMUP WOD 2 rounds 1000m row 100m farmers walk (53/35) 50 cal ab MOBILITY
WARMUP Coaches Choice WOD HERO MARCONI For time with partner row 2,382 meters then 20 rounds 11 t2b 20 air squats 16 KB American swings (53/35) MOBILITY WARMUP Tabata A/B STRENGTH WOD Back squat grid 10 x 60 8 x 70 6 x 75 4 x 80 2 x 85 4 x 80 8 x 70 6 x 75 6+ x 70 trigger OPTIONAL WOD 9 Min AMRAP 20 db oh lunge (50/35) alt. Single arm *top of each min 5 c2b eXpress WOD eXpress MOBILITY
eXpress WARMUP WOD 5rds Left 5 - KB sott press (26/16) 5 KB ohsq 5 KB snatch 5 – thrusters 5 goblet squat repeat right arm Rest 2min between rounds MOBILITY WARMUP 3 rounds 30 sec HS hold 30 sec double-under 30 sec assault bike 30 sec rest STRENGTH Push Press 1, 3, 3, 5, 3, 3, 1 Total is 1's and 5 WOD 8 min Ladder 2,2,4,4,6,6,8,8, etc. Pull up DB Snatch (50/35) Top of each min 1 push press (185/135) eXpress WOD eXpress MOBILITY
eXpress WARMUP WOD 10 cal assault 20 dbk dead lift (70/53) 10 cal ski MOBILITY WARMUP Coaches Choice STRENGTH Dead lift 6 x 30 sec dead lift static hold OPEN WOD 15.1 / 15.1A Two Parts in 15 minutes AMRAP in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lb) 5 Snatches (115/75 lb) Then 15.1A from 9:00-15:00 1-Rep-Max Clean-and-Jerk eXpress WOD eXpress MOBILITY
eXpress WARMUP STRENGTH Strength Windmills 10 min work to a heavy windmill each side WOD 3 UNBROKEN Rounds 20 DBK clean-njerk (53/35) *If you break in round 20 burpees penalty each break |
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February 2019
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