CFE:
MOB/DYNWU
18 Rounds:
60s Run. 20s Sprint.
Then: 3 Rounds
15 Bulgarian Split Squat/Push-ups
CF:
MOB/DYNWU
A. Front Squat
3 by 1 @ 60/70/80%
2 by 1 @ 85%
1 by 1 @ 90%
1 by 3 @ 80%
3 by 2 @ 85%
B. 4 Rounds:
100m Farmers Carry (53/35)
20 Wallballs (30/20)
100m Sprint
20 Cal Row
CFE:
MOB/DYNWU
4 RFT:
400m Run
20 OH Walking Lunges
20 Plate to OH
20 Donkey Kicks
CF:
MOB/DYNWU
A. Isolation Work.
3 by 12. Ground to Bridge Up. Utilizing BB and Flat Bench.
3 by 5-8 Strict Pull-ups
3 by 10. Straight Leg DL w BB
B. For Time:
800m Run
15 OHS (95/65)
50 Mtn Climbers with Feet on Wall
400m Run
15 OHS (95/65)
50 Reverse Rollup with Toes to High Rig
200m Run
15 OHS (95/65)
50 Grasshoppers
CFE:
MOB
DYNWU
800m Run
4 RFT:
10 T2B
20 KBS
30 Wallballs
800m Run
CF:
MOB/DYNWU
A. Handstand Progression Work and Strength Work
B. For Time:
1000m Row
Lunge to Rig (135/85)
10 Pull-ups
10 Pistols
20 Pull-ups
20 Pistols
30 Pull-ups
30 Pistols
Lunge to Rowers (135/85)
40 Back Squats (135/85)
Handstand Walk back to Rig or Complete 40 Shoulder Taps on Wall or Complete a Cumulative 40s Hold on Wall
CFE:
MOB
DYNWU
5 RFT:
400m Run
10 Pull-ups
10 Pushups
30 Sit-ups
30 Air Squats
1M rest.
CF:
MOB/DYNWU
A. Back Squat
1 by 2 @ 60/70/80%
2 by 2 @ 85%
B. Partner WOD: 6 RFT
20 Tire Flips (Heavy)
20 DL (165/115)
20 GHD SU or Anchored Sit-ups
200m Run
CFE:
MOB
DYNWU
LI
4 by 1200m.
90s Rest.
Then:
3 Rounds
12 Side T Stand w/Front and Back Toe Taps
CF:
MOB/DYNWU
A. Push Jerk
Work to Heavy Single. Then:
1 by 1 @ 90/95/100%
B. For Time:
1M Run
50 Russian KBS (53/35)
40 Lying Toes to KB
30 Hang Power Clean (135/95)
20 Cal Row
1M Run
CFE:
MOB
DYNWU
4 RFT:
200m Farmers Carry
400m Run
20 Box Step Ups
CF:
MOB/DYNWU
A. 3 by 8
Hanging Leg Raise
Reverse Grip Pull-up
B. Snatch Warmup. Then:
Heavy Single . Then:
1 by 1 @ 90/95/100%
Then: 3 by 2 @ 90%
C. 9M CAP:
40 Lateral Box Jumps (24/20)
30 Box Jump Overs (24/20)
20 DL (185/135)
10 Muscle Ups or CTB/Ring Dips
