CFTR MOBILITY

WARM UP
3rds
8-pull ups
8-KB front sq
8-KB push press
20-DU's

SKILL/DRILL
Thruster

WOD
Max thrusters in 20 min
3-thruster(135- 95)
200m run
*add 3 thruster

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WOD
15 min amrap
250m row
10-weighted sit up(45-25)
10-push ups

CFTR MOBILITY

WARM UP
3rds
10-DB stiff leg dead lift
200m run
10 push ups

SKILL/DRILL
Power + hang power cleans

STRENGTH
Dead lift. Find 3 rm

WOD
Partner Rumble @ the river wod #2
5 min amrap
30-dead lift(225-155)
40-burpee over bar max
box jumps the remainder of the time
*score Box jump

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WOD
3rds
8-double kb Russian swings(53-35)
8-DKB front squat
400m run

CFTR MOBILITY

WARM UP
3rds
250m row
7-pull up
9-air squats
200m run

SKILL/DRILL
Power + hang power cleans

STRENGTH
10 min emom
power clean
hang power
clean
x3 @ 75% 1 rm

WOD
6rds
8-hang power clean(95-65)
8-wall ball
8-C2B

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WOD
3rds
30-wall ball(20- 14)
30-slam ball

CFTR MOBILITY

WARM UP
3rds
10-air sq
30 cal
A/D 10-Push ups

WOD A
strength front squat
70% x5
75%x3
80%x2
75%x5
80%x3
85%x2
then
emom 10 min
3 reps @ 75%
(@ least 75%, can go up if want to)
(try and go up 5/10lbs on the emom)

WOD B
4rds
20-OH barbell Lunge(95-65) (in place Alt.)
15-pull ups
200m run
15-push ups
20-Slam balls

WOD C
20 min emom
Min 1- 5 HSPU
Min 2- 8 C2b
Min 3- 8  pistols(alt L/R 16 total)
Min 4- 5 False grip pull

CFTR MOBILITY

WARM UP
3 rds
10-press(bar)
10-K2E
200m run

STRENGTH
Find 1 rm split jerk
Then
emom 10 min
3 split jerk 75% 1rm

WOD
9- manmakers(35 -25)
10-T2B
6-manmakers
15-T2B
3-manmakers
20-T2B

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WOD
“Nancy”
5rds
400m run
15-OHSQ (95- 65)

CFTR MOBILITY

WARM UP
3rds
10-American swings (light)
10- 1 arm kb OHSQ(5 each)
10-push ups

STRENGTH
emom 12 min
1 Power snatch
1 hang Power snatch
1 OHSQ
(progressive load)

WOD
21-Hang power snatch(95-65)
9-wall ball
15-hang power snatch(115-85)
15-wall ball
9-hang power snatch(135-95)
21-wall ball

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WOD
3rds(20 min cap)
15-power cleans(135-95)
30-slam balls
200m run

CFTR MOBILITY

WARM UP
3rds
10-db bent row
30-DU's
10-lunges

STRENGTH
3 x max rep pull ups
score total
​
WOD
every 4 min for 24 min
200m run
10-parallette shoot thru(2 ct push up/dip)
20-sit ups

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WOD
Tabata A/D
1min rest
tabata push press(75-55)
1min rest
tabata A/D
1 min rest
tabata sit up

CFTR MOBILITY

WARM UP
3rds
250m row
10-Kb SDHP
10-Russian swings
20-DU's

STRENGTH
work to a heavy 1 rep Dead Lift

WOD
Open 14.3
8 min amrap
10-DL(135-95)
15-box jump
15-DL(185-135)
15-Box jump
20-DL(225-155)
15-Box jump
25- DL(275/185)
15-Box jump
30-DL(315-205)
15-box jump
53-DL-(365-225)
15-box jump

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WOD
30-20-10
ring row
wall ball
ghdsu

CFTR MOBILITY

WARM UP
2rds
10-pull ups
10-jumping sq
10-HR push ups
200m run

WOD A)
front squat
70% x5
75%x3
80%x2
75%x5
80%x3
85%x2
then
emom 10 min
 3 reps @ 75%
(@ least 75%, please add weight each week )

WOD B)
800m run
15-front sq(135-95)
15-burpees
30 cal row
12-front squat
12-burpees
30 cal A/D
9-front sq
9-burpees
30 cal row

WOD C)
3rds
15-ice cream makers(tuck)
5-bar MU

CASH OUT
5 x 15 sec ring support holds

CFTR MOBILITY

WARM UP
Tabata A/D
SKILL/DRILL
work up to emom weight

STRENGTH
power clean
Emom 10 min
3 reps @ 80% 1 rm sq. clean.

WOD
3rds
5-Hang power clean(185- 105)
3-STO
20 cal A/D
200m run

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WOD
4rds
50 lunges
400m run