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CFTR MOBILITY
WARM UP Coaches Choice WOD Filthy Fifty 50-BJ 50-Jumping pull-ups 50-kb swings 50-walking lunges 50-K2E 50-push press(45/35) 50-ghd back ext 50-wall balls(20/14) 50-burpees 50- Du’s
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CFTR MOBILITY
WARM UP 10-wall balls 10-inch worms 200m run X3 SKILL Clean and jerk WOD Fran 1 mile run Grace Row 2000m STRETCH CFTR MOBILITY
WARM UP Coaches Choice STRENGTH Bench press 5-5-5-5-5 WOD 12 min amrap 3-bench press(90% last set of 5 weight) 6-burpees 9-sit-ups 1-rope climb CFTR MOBILITY
WARM UP 200m run 10-sdhp(with KB) 10-bent row(with barbell) X3 WOD Helen 3rft 400m run 21-kb swings 12-pull-ups CFTR MOBILITY
WARM UP 10-gate swings(L/R) 10-air sq 10-BJ X2 STRENGTH Backsquat 5-5-5-5-5 WOD 3rft 8-tire flips(ahap) 10-pistols(5 each leg) 50-4 count flutter kicks 100-Du’s CFTR MOBILITY
WARM UP 10-push ups 10-pull ups X2 Then bergener(bar) SKILL Cleans WOD Elizabeth 21-15-9 Clean(135/85) Ring dips CFTR MOBILITY
WARM UP Coaches Choice WOD (partner) For time 5000m row THEN.. 50-box jumps 100-pull-ups 150-push ups 200-sit-ups 800m run *run together STRETCH CFTR MOBILITY
WARM UP 200m run 10-push ups 5-pull ups WOD 5 rft 5-manmakers(40/25) 7-Dead lift(225/155) 9-body blasters 20-Du’s CFTR MOBILITY
WARM UP 1 mile run Then… Find 1 rm Turkish get up WOD 5rft 1-tgu(1-L/1-R) 10-bench press(3/4 bw) 15-BJ(24/20) STRETCH CFTR MOBILITY
WARM UP 10-ring row 10-air sq 10-gate swings(L/R) X3 SKILL Hang Sq. clean WOD For time 15- hang sq clean(95/65) 30-pull-ups 800m run 30-pull-ups 30-Kb swings(53/35) 800m run 30-kb swings 15- hang sq. cleans 800m run |
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November 2019
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