CFTR MOBILITY

WARM UP / DROM 

HERO WOD
"The Don" 
66-Dead lift (110-75)
66-box jumps
66-Kb swing (53- 35(American)
66-K2E
66-sit ups
66-pull ups
66- Thrusters (55- 35)
66-wall ball
66-burpees
66-DU's

CFTR MOBILITY

WARM UP / DROM 
4 X's
30 sec press(bar)
30 sec lunge
30 sec Jump rope
30 sec run

SKILL/DRILL
Curtis P's

WOD
for time
10-8-6-4-2 Curtis P'(95-65)
25 burpees
400m run 
*25min CAP

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WOD
4rds
500m row
20-SUMO DL (70-53)
​50m Goblet rack carry

CFTR MOBILITY

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Tabata row
Tabata A/B 

SKILL/DRILL
Deadlift

WOD
 Find 1 rm Dead lift

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WOD
5rds
20 cal Ski
10-Evil wheels
​15-Russian swings (97-70)

CFTR MOBILITY

WARM UP / DROM 
3 X's
30 Pull up
30 Air Squat 
30 Jump rope
30 sec rest

STRENGTH
Thruster
3-3-3
​
WOD
Karen into jumping Fran
150 wall balls
then
21-15-9
Thrusters (95- 65)
box jumps

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WOD
5rds
7-DKB thrusters (70- 53)
5-DKB STO
​12-burpee box jump overs 

CFTR MOBILITY

WARM UP / DROM 
4 X's
30- sec push press(bar)
30-sec bent row
30-sec sq
30 sec rest

STRENGTH
Push Press
1-1-1-1-1

WOD A
20 min cap
5rds
10-push press (135- 95)
10-pull ups
10-burpees
400m run 

WOD B
5rds
10-ring dips
10 cal row
10-HSPU
10 cal row 

CFTR MOBILITY

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5 min amrap
10-wall ball
10 cal A/B
15-sit ups

STRENGTH
DROM front squat
front squat
DEMO squat clean

WOD
12 min AMRAP
7-Sq. Clean(135- 95)
14-SINGLE LEG T2B (ALT legs 7/7)

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WOD
10 rds
10-DKB snatch(35-26)
10 cal A/B
​10-DKB Russian swings 

CFTR MOBILITY

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Dead lift weight

WOD
4rds
400m run
30-Ring dips
30-Partner med ball sit ups
30-Deadlift( 185-125)
30-pull ups
30-Cal A/B
30 OH Lunge (45-25) (in place)

CFTR MOBILITY

WARM UP / DROM 

OPEN WOD 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.

Men: 100pds
Women: 65pds

CFTR MOBILITY

WARM UP / DROM 
4 X's
30 sec push ups
30-sec row
30 sec air squat

SKILL/DRILL
Double DB movements

WOD
20 min cap
5rds
20 ring push ups
10-D-DB clean and jerk(50-35)
15-burpee over DB's
20-D-DB squat

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WOD
for time
250m row
10-head cutters (53-35)
500m row
10-head Cutters
1000m row
10-Head cutters
500m row
10-head cutters
250m row
10-head cutters

CFTR MOBILITY

WARM UP / DROM 
4 X's
30 HS HOLD
30 sec A/B
30 Sec Muscle Snatch (PVC)
30 sec rest

STRENGTH
SKILL - Power Snatch
Power snatch
1-1-1-1-1

WOD
11 min ladder
1,1,2,2,3,3...etc
Snatch (155-105)
C2B

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WOD
50-40-30-20-10
KB goblet squat (53-25)
KB American swing