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CFTR MOBILITY
WARM UP Coaches Choice WOD Team of 2 Switch every min until work there is on exercise left then you relay that exercise 200 cal bike 200 box jumps 200 thrusters
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CFTR MOBILITY
WARM UP 3 rounds 30 sec snatch pull 30 sec snatch high pull lift (bar) 30 sec muscle snatch 30 sec rest STRENGTH Power Snatch + hang snatch 5 x's through WOD 5 Rounds 17 min cap 10 power snatch (95/65) 3 Rounds Cindy KB CONDITIONING 20 Rounds Partner Round Robin 10 pendlay row (135/95) 5 cal echo 15 DKB suit case Dead lift (70/53) CFTR MOBILITY
WARM UP 3 rounds 30 sec air squat 30 sec stiff leg dead lift (bar) 30 sec rig hang 30 sec rest DROM Dead lift Work up to WOD weight WOD on the 4 min x 5 rounds 30M db front rack walk lunge (50/35) 15 dead lift (205- 145) 15 cal a/b KB CONDITIONING 8 Rounds 20 min cap 10 cal alternating pull (l/r) ski 10 DKB burpee (50/35) 20 DKB front rack carry CFTR MOBILITY
WARM UP 3 rounds 30 sec push up 30 sec jump rope 30 sec muscle clean 30 sec rest WOD FOR TIME 21 lateral burpee over the bar 21 power cleans (155/105) 15 lateral burpee over the bar 15 power cleans 9 lateral burpee over the bar 9 power cleans 20 pullups rest 4 min then reverse order 9 lateral burpee over the bar 9 power cleans 15 lateral burpee over the bar 15 power cleans 21 lateral burpee over the bar 21 power cleans 20 pull ups KB CONDITIONING 10 rounds 10 DKB cnj (53/35) 15 box jump CFTR MOBILITY
WARM UP 3 Rounds 30 sec wall ball press 30 sec jumping squat 30 sec ass bike 30 sec rest SKILL how to row properly and warm up DB CNJ WOD 20 Min CAP 3 rounds 30 cal row or ski 30 wall balls 30 db hang clean n jerk (50/35) KB CONDITIONING 5ounds 10 rockers (70/53) 20M goblet rack carry 30 pump sit ups 40 jumping lunges CFTR MOBILITY
WARM UP 3 Rounds 30 sec air squat 30 sec sit up 30 sec jump rope 30 sec rest SKILL/DRILL Front Squat WOD 4 min AMRAP 21 cal a/b 21 t2b 21 front squats (135/95) 4 min rest 4 min AMRAP 15 cal a/b 15 t2b 15 front squats (155/105) rest 4 min 4 min AMRAP 9 cal a/b 9 t2b 9 front squats (185/135) KB CONDITIONING TEAM of 3 10,000meter row switch every 250m CFTR MOBILITY
WARM UP Coaches Choice WOD 35 Min Running Clock AMRAP 30 Mins 30 double under 15 pull ups 15 push ups 200M run is done together (work is I go you go) then 5 mins to find a 1 RM partner dead lift CFTR MOBILITY
WARM UP Coaches Choice WOD FOR TIME 50 cal a/b 30 Russian swings (97/70) 50 box jump over 30 Russian swings 50 K2E 30 Russian swings 50 pendlay row (135/95) 30 Russian swings 50 weighted sit ups (45/25) 30 Russian swings 50M OH walking lunge (45/25) 50 cal a/b KB CONDITIONING For time 4 Rounds Row 500Mfor every second your over 1:25 min to complete the row do that in DKB Thrusters (35/26) *example if you row 1:35 for 500M you owe 10DKB thrusters CFTR MOBILITY
WARM UP 3 rounds 30 sec front squat 30 sec row 30 sec jump rope 30 sec rest STRENGTH power snatch + hang power snatch 5xs through WOD 14 min Ladder 3,6,9,12 hang Power snatch (95/65) 5,10,15,20 cal a/b KB CONDITIONING rotates the movements every minute (single athlete) 100 DKB burpees (53/35) 75 cal ski 50 burpees 25 toe through ring CFTR MOBILITY
WARM UP 3 rounds 30 sec push press (bar) 30 sec squat 30 sec up right row 30 sec rest STRENGTH PUSH PRESS 1-1-1-1-1 WOD BETTY (15 min cap) 5 ROUNDS 12 push press (135/95) 20 box jumps KB CONDITIONING 5 rounds 5 DKB suitcase Dead lift (53/35) 5 DKB bent row 5 DKB cnj 5 DKB front squat 20m front rack carry 20m farmers carry 20m front rack carry Time rounds score is your slowest rest as need between rounds |
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December 2020
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