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Friday 3/31

3/31/2017

CFTR MOBILITY

WARM UP
3rds
10-stiff leg Dead lift (bar)

SKILL
the dead lift work up to wod weight

WOD
4-Dead lift(315-205)
40-sit up
4-Dead lift
40-wall ball
4-Dead lift
40-ghd
4-dead lifts
40-cal row
4-dead lifts

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WOD
12-burpee slam ball (30-20)
24-K2E
36-Russian KB swings (70-53)

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Thursday 3/30

3/30/2017

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CFTR MOBILITY

WARM UP
6 min amrap
12-wall ball
10-push press(bar)
20 cal A/D

STRENGTH
strict press 1-1-1-1-1

WOD
5rds
20-push press(95-65)
15 cal row
10-C2B
(13 min cap)

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WOD
5rds
20-DKB front sq(53-35)
20m Front rack carry
200m run

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Wednesday 3/29

3/29/2017

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CFTR MOBILITY

WARM UP
3rds
10-lunge
10-push ups
5-pull ups

STRENGTH
Back Squat (25 min)
5-5-5-5-5 progressive load

WOD
12 min amrap
5-burpees
30-speed Russian lunges(15 each side)
10-box jump overs

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WOD
10-bench press(BW)
12-slam balls
200m run

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Tuesday 3/28

3/28/2017

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CFTR MOBILITY

WARM UP
Theraband sequence
then
3rds
30-DU's
15 sec HS hold

WOD A
find 1rm snatch(full sq snatch)

WOD B
for time
800m run
10-Power snatch(175-115)
400m run
15-P. Snatch(135- 95)
200m run
20-P. Snatch(95-65)

WOD C
7 x's thru the cycle of
6-L-sit pull ups+1 hip circle+1 Bar MU
Rest as needed between cycles,
cycle must be unbroken.

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Monday 3/27

3/27/2017

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CFTR MOBILITY

WARM UP
3rds
10-good mornings(PV C)
10-air sq
5-pull ups
200m run

SKILL/STRENGTH
Double KB Sumo DL

WOD
5rds 15-DKB sumo DL(70- 53)
10-T2B
5-strict pull ups
250m row or sub's there of

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WOD
6rds
5-DB snatch(50- 35)(5 each side)
7-box jumps
9-burpees

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Friday 3/24

3/24/2017

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CFTR MOBILITY

WARM UP

OPEN WOD 17.5
10RDS
9 Thrusters (95/65 - 65/45)
35 Double Unders (singles)

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WOD
Head Cutter ladder
4rds
10-Head cutters(35-26)
8-head cutters(44-35)
6-head cutters(53-44)
4-head cutters(70-53)
2-head cutters(96-70)
30 cal A/D
*rest as needed between rds

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Thursday 3/23

3/23/2017

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CFTR MOBILITY

WARM UP
3rds
10 push press(bar)
10-pull ups
30 DU's

SKILL/DRILL
Hang power snatch

STRENGTH
H. Power snatch
1-1-1-1-1-1

WOD
5rds
20-slam ball(30-29)
10-Hang power snatch(95-65)
50m bear crawl

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WOD
4rds
500m row
50 cal A/D
25-pump sit ups

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Wednesday 3/22

3/22/2017

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CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-push up
30 DU's

STRENGTH
push press
2-2-2-2-2

WOD
5-burpees
15-STO(135-95)
5-Box jump
10-burpees
10-STO(155- 105)
10-box jump
15-burpees
5-STO(185-125)
15-box jumps

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WOD
5rds
250m row
10-Incline KB bench press(53-35)
10-KB bent row
10-pull up
10-DKB sit up(35-26)

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Tuesday 3/21

3/21/2017

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CFTR MOBILITY

WARM UP
3rds
10-med ball clean to wall ball
250m row

WOD A
Strength:
Warm up: 7 x2
High hang squat clean
low hang clean(light)
then:
find 1rm Clean

WOD B
5rds
5-DKB squat clean(53-35)
5-DKB Sumo DL
5-DKB squat clean
15-pull ups
60 cal A/D

WOD C
10rds for quality
1 bar MU+back hip circle+forward roll

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Monday 3/20

3/20/2017

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CFTR MOBILITY

WARM UP
3rds
10-sit up
10-push up
10-pull up
SKILL/DRILL
Russian swings
WOD
2rds
10-Russian swings(53- 35)
10-DB snatch(50- 35)
15-Russian swings
15-T2B
30 cal A/D
50-Russian swings
50-DU's

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WOD
for time
20-Dead Lift(225-135)
40-goblet sq(53-35)
400m run
80-push ups
600m run

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