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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
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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 eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 500m row 20-SUMO DL (70-53) 50m Goblet rack carry CFTR MOBILITY WARM UP / DROM Tabata row Tabata A/B SKILL/DRILL Deadlift WOD Find 1 rm Dead lift eXpress WODeXpress MOBILITY
eXpress WARM UP 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 eXpress WODeXpress MOBILITY
eXpress WARM UP 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 WARM UP / DROM 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) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 10 rds 10-DKB snatch(35-26) 10 cal A/B 10-DKB Russian swings CFTR MOBILITY
WARM UP / DROM 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) THE OPEN: 18.5CFTR 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 eXpress WODeXpress MOBILITY
eXpress WARM UP 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 eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 50-40-30-20-10 KB goblet squat (53-25) KB American swing |
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December 2020
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