2.19.16 Fight Gone Bad

skys the limit

Warm up:

coach picks

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Mobility:

shoulders with bands

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WOD:

Fight Gone Bad

3 rounds of:

1 min ME work at each station

Wall Balls 20/14

SDHP 75/55

Box jumps 24/20

push press 75/55

row for cals

1 min REST

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Cool down: 200 m walk

2.1.16

CFATB SofA

Warm up:

coach picks

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Strength:

Dead Lift

40% x 5, 50% x 5, 60% x 5

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WOD

4r4t

400 m run

20 AMSU

20 burpee box jumps 24/20

10 Sumo Deadlift High pulls 75/55

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Cool down: 200 m walk and roll out glutes and hammies

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Extra Credit: Work on Double unders

100 for the proficient athlete

75 for the so so

50 for the “uhhhh ok I suck sometimes”

25 for the “I can do 2 or 3”

100 UNBROKEN singles for those that just smack themselves with the rope repeatedly 

11.5.15

thankful

Warm up:

coaches choice

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Mobility: coaches choice

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WOD:

20 thrusters

20 Sumo Deadlift high pulls

20 push presses

20 Overhead Squats

20 front squats

On the minute- 5 burpees

Rx- 95/65

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Cool down:

200 m walk

5.05.15 1 rep max on PRESS!

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Warm up:

400 m run

20 shoulder dislocates

10 air squats

5 bridge ups

10 push presses with pvc

10 OHS with pvc

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Strength:

1 rep Max Press

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WOD:

*Main Site WOD*

4r4t

10 SDHP 95/65

10 push presses 95/65

10 back squats 95/65

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Cool Down:

As soon as you finish, 200 m walk. 

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Extra Credit:

Hollow body holds then roll to superman

(30 secs hollow body then 30 secs superman for 3 rounds)

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REMINDER: This months athlete challenge is to accumulate 2 extra hours of mobility on your own.