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Saturday 8/30

8/30/2014

0 Comments

 
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
0 Comments

Friday 8/29

8/29/2014

0 Comments

 
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
0 Comments

Thursday 8/28

8/28/2014

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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
0 Comments

Wednesday 8/27

8/27/2014

0 Comments

 
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

0 Comments

Tuesday 8/26

8/26/2014

0 Comments

 
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

0 Comments

Monday 8/25

8/24/2014

0 Comments

 
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
0 Comments

Saturday 8/23

8/24/2014

0 Comments

 
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
0 Comments

Friday 8/22

8/22/2014

0 Comments

 
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

0 Comments

Thursday 8/21

8/21/2014

0 Comments

 
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
0 Comments

Wednesday 8/20

8/20/2014

0 Comments

 
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

0 Comments
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