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MOBILITY WARMUP 5 min amrap Cindy STRENGTH Weighted Pullup 1-1-1-1-1 progressive load WOD 20 min cap 5rds 15-Pull ups 20 Cal's of choice 50m Front rack carry eXpress WOD eXpress MOBILITY
eXpress WARMUP WOD 5rds 20m farmers walk (97-70) 10-DKB DL 20 cal Ski
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MOBILITY
WARMUP Mobility and complex STRENGTH 7 X's thru Snatch grip DL Hang P. Snatch P. Snatch WOD A 17 min cap For time with a partner 200-Power snatch(75) Every 3 min 7 Sync. Burpees over bar WOD B 10 rds 10-DKB Snatch (35-26) 10-DKB thrusters Rds 3-6-9 -15 cal A/B MOBILITY WARMUP Coaches Choice STRENGTH Back squat 9-7-5-3 WOD 5 X's 3 min rds 15-Front sq (135/95) 7-HSPU eXpress WODeXpress MOBILITY
eXpress WARMUP WOD 5rds 10-DKB C-n-J (53-35) 10-DKB SDHP 50m front rack carry 1 min rest MOBILITY
WARMUP Wod Setup - Demo Movements WOD For time with a partner 76-Air sq 76-DB push press 76-Ab mat sit ups 76-wall ball 76-burpees 76-med ball twists 76-push ups 76-American swings(53-35) 76-DB thrusters(50-35) 400m run with partner. Black Friday
Shortened Class Schedule 8am, 9am, 10am ONLY All other classes cancelled! MOBILITY WARMUP Coaches Choice SKILL/STRENGTH DB Push jerk 1-1-1-1-1 WOD 4 X's 5 min rds 40 cal bike/ski or 30 cal A/b 20-DB snatch (50-35)(alt) 10-Pull ups Happy Thanksgiving!
Shortened schedule: 7am, 8am, 9am ONLY All other classes cancelled! MOBILITY WARMUP Coaches Choice WOD Aunt Angie's house 20-pull ups 20-push ups 20-Sit ups 20-Air sq Uncle DT's house 2 rds 12-DL(155/105) 9-H. Clean 6-push jerk Aunt Helen's house 400m run 21-American swings(53-35) 12-Pull ups Uncle JT's house 15 reps of HSPU ring dips Push ups Aunt Fran's house 21-Thrusters 21-Pull ups Uncle Hansen’s house 30-American swing(70-53) 30-Burpees 30-sit up MOBILITY WARMUP Coaches Choice STRENGTH Deadlift 1-1-1-1 WOD 15 min Ladder Dead lift (225-155) Burpee over bar C2B 2-2-2, 4-4-4-, 6.. eXpress WODeXpress MOBILITY
eXpress WARMUP WOD (make your own triplet) Pick 1 cardio pick 1 KB Pick 1 gymnastic Follow this scheme: 5 X's 4 min rds of: 20-cal cardio 20-KB 20-Gymnastic CARDIO CHOICE A/B, Ski, row or 400m run KB CHOICE DKB front sq(53-35 Head cutter(53/35) DKB Sumo DL(97-70) DKB DL suit case(70-53) GYMNASTICS pull up push up dip Toes thru rings MOBILITY
WARMUP Coaches Choice - Demo Movements WOD A (25min cap) 500m row 50-Box Jump 30-Russian Swings (97-70) 50-push-up 30-Russian swing 50-T2B 30-Russian swing 50-dips 30-Russian swing 50-Pendlay row WOD B 18rds 1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8 DKB Push press(53-35) DKB bent row Every 3 min 15 air squats MOBILITY WARMUP 3 min wall ball SKILL/DRILL COMPLEX High hang squat clean hang squat clean squat clean STRENGTH WOD 7 X’s thru High hang squat clean hang squat clean squat clean eXpress WODeXpress MOBILITY
eXpress WARMUP WOD Express 5rds 10-Push ups 20-KB snatch (53-35)(10/10) 30 sit ups 40-KB cleans(20/20) MOBILITY
WARMUP HERO WOD CARSE 21-18-15-12-9-6-3. reps, for time of: Squat Clean (95/65) Double Under Deadlift (185/135) Box Jump 24/20 Begin each round with a 50 meter Bear crawl |
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October 2018
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