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Tuesday 6/30

6/30/2015

CFTR MOBILITY

WARM UP
(timed)
3rds
250m row
10-stiff leg DB DL
10-wall ball
200m run

SKILL/DRILL
Deadlift
*Work to wod weight

WOD
21-15-9
Dead lift (225- 155)
Burpees over bar
T2B
*20 cal A/D after each rd

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WOD
Death by Slam Ball
1-min 1 slam ball
2- min 2 slam ball
3- min 3 slam ball
follow until fail

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Monday 6/29

6/29/2015

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CFTR MOBILITY

WARM UP
(untimed)
3ds
10- double kb push press
10- double kb front squat

SKILL/DRILL
Thruster

STRENGTH
Thruster Grid
60%x10
70%x6
75%x6
60%x8
55%x12
50%x15
45%x18
60%x10
45%x18+
70%x2
75%x1

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WOD
5 rds
10-KB thruster
5-Burpee box jump

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Saturday 6/27

6/29/2015

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CFTR MOBILITY

WARM UP
Coaches choice

PARTNER WOD
4 rds
400m run
10-power cleans(135-95)
30-weighted sit ups
20-power cleans(115-75)
30-pull ups
30-power cleans(95-65)

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Friday 6/26

6/26/2015

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CFTR MOBILITY

WARM UP
(timed)
21-15-9-15-21
wall ball
air squat

SKILL/DRILL
Push Press

WOD
5rft
10-box jump(24/20)
12-push press(115-75)
10-sdhp

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WOD
Annie
50-40-30-20-10
Du's
sit ups
If athlete does not have DU's sub 2 count MT. Climber.

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Thursday 6/25

6/25/2015

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CFTR MOBILITY

WARM UP
7 min amrap
10-push ups
10-sit ups
20 cal A/D

SKILL
KB swing

WOD
for time
150-Kb swings (53-35)
50-T2B

Every 3 min: 3 KB Thruster (goblet grip) and 200m run

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WOD
3rds
3-burpees
3-burpee power cleans(95-65)
3-burpee sq cleans
3-burpee sq. clean thrusters
3-burpee sq.clean thruster back sq.

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Wednesday 6/24

6/24/2015

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CFTR MOBILITY

WARM UP
(untimed)
3rds
10- kb sdhp(53/35)
10-alt goblet lunge

STRENGTH
back squat Grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

IF TIME
WOD
100-ghd for

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WOD
3rds
45 sec hold the top of a pull up
45 sec Max reps OH walking lunge(45-25)
45 sec Max rep sledge strikes
45 sec max reps MT. Climbers
*15 sec rest between efforts

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Tuesday 6/23

6/23/2015

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CFTR MOBILITY

WARM UP
(timed)
3rds.
10-push ups
10-dips
250m row

WOD
7 rds
7-paralelette shoot thoughs (2 push up/2 dip)
7-pull ups

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WOD
100- push ups for time
100-sit ups for time
100-air sq for time

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Monday 6/22

6/22/2015

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CFTR MOBILITY

WARM UP
(timed)
2rds
20-wall ball
400m run
10-ring row

SKILL
thruster

STRENGTH
find 1rm thruster

WOD IF TIME
Fran
@ 50% 1rm
21-15-9
thrusters
pull ups

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WOD
1min on 1 min off for 10 min
Complete 30 Russian KB swings(70/53)

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Friday 6/19

6/19/2015

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CFTR MOBILITY

WARM UP
Timed
4rds
250m row
10-DB push press
10-KB sdhp

SKILL
power clean and Push press

WOD
3rds
1 power clean to push press(115-75)
2-power clean to push press
3-power clean to push press

and so on until you fail. Once you fail,
add weight and repeat the process over
the next 2 rds. Score is total reps

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WOD
30 sec rule
200 cal A/D
100-slam ball
100-Kb thruster (53-35) (goblet grip)

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Thursday 6/18

6/18/2015

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CFTR MOBILITY

WARM UP
Untimed
3 rds
20 cal A/D
10-lunge
10-H.R. Push ups
200m run

STRENGTH
back squat grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

If Time
WOD
4rds
10-Box jumps
1 min plank hold

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WOD
Death by goblet sq
1-min 1
2-min 2
3-min-3...etc
until you can
no longer make
the minute.

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