CFTR MOBILITY
WARM UP
10-sdhp
10-thrusthers(bar)
X3
SKILL
Wall ball
WOD
3RFT
500m row
50-wall balls
Stretch recover
WARM UP
10-sdhp
10-thrusthers(bar)
X3
SKILL
Wall ball
WOD
3RFT
500m row
50-wall balls
Stretch recover
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CFTR MOBILITY
WARM UP 200m run 10-air sq 10-push ups X2 Then burgener (pvc/bar) SKILL Power snatch WOD For time 12-9-6-3 Power snatch(115/75) Walking lunge(45/25) Burpees Run 400m after each rd. *Lunges are with plate overhead CFTR MOBILITY
WARM UP 500m row 10-4-corner hops 10-inch worms 10-pass throughs X3 WOD - For Time 10-hspu 50-Du’s 8-hspu 40-du 6-hspu 30-du 4-hspu 20-du 2-hspu 10 du CASH OUT 800m recovery run CFTR MOBILITY
WARM UP 1 mile run 10-air sq 10-lunge 10-push-ups X3 STRENGTH Find 1 rm front sq Then if time 5rds 3-front sq(80% 1 rm) 5-10m bear crawls 7-box jumps Stretch recover  Great work yesterday athletes!
Don't forget CFTR Social Saturday 7/26 @ Spicys 8pm! See you there! CFTR MOBILITY WARM UP 7-wall balls 9-db bench press(light) 11-air sq STRENGTH Thruster 3-3-3-3-3 WOD 10 rft 10-thrusters(95/65) 10- hand release push ups CASH OUT 800m recover run CFTR MOBILITY
WARM UP 500m row THEN 10-4 count mountain climbers 5-pull ups X2 SKILL Kb swing (American) WOD 1 mile run 100 kb swings 1 mile run Roll out/ stretch CFTR MOBILITY
WARM UP 10-air sq 10-lateral hops X3 STRENGTH Back squat 3-3-3-3-3 Then warm power cleans WOD 3rft 20-back squat(155/115) 10-box jumps 5-power clean(155/115) CASH OUT Coaches Choice Stretch/ recover CFTR Mobility
Warm Up 10-pass throughs 10- DB push press(light) (X3) Strength Strict press 5-5-3-3-3-1 Increase weight each set Then If time ( not timed WOD) 4rds 12-1arm row 10-10m shuttle run 15-Du’s Stretch Make it a great week athletes!
Don't forget CFTR social this Saturday CFTR MOBILITY WARM UP 1,000m row 15 burpees WOD 10 rds alternating 1RD CINDY 5-pull ups 10-push ups 15-air sq. 1RD MARY 5-hspu 10-pistols 15-pull-ups CFTR MOBILITY
WARM UP 500m row 7-thrusters (just bar) 14-lateral hops TEAMS OF 3 400-Du’s 300-walking lunges(35/25) 200-wall balls 100-Power Cleans(115/75) *one person works, *one person rests *one person runs 400 |
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December 2020
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