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Friday 12/9

11/29/2016

CFTR MOBILITY

WARM UP
extended mobility

WOD
ALOTTA Tabata
Tabata-wall ball
1 min rest
Tabata- A/D cal
1min rest
Tabata- sit up
1 min rest
Tabata- Cal row
1 min rest
Tabata- push up

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WOD
4rds
15-Dead lifts (BW)
30-pump sit ups

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Thursday 12/8

11/29/2016

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CFTR MOBILITY

WARM UP
3 rds
10-wall ball
10-T2B
10-push up

STRENGTH
Thruster. Find 1rm

WOD
27-21-15-9-6-3
Thrusters (95- 65)
Squat thrusts

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WOD
4 x's through the cycle.
Once rd starts it must be unbroken.
If not 15 burpee penalty.
Rest as needed between rds
Double KB complex
5-R. Swings (70/53- 53/35)
5-power cleans
5-front squat
5-push press
5-sq. Clean

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Wednesday 12/7

11/29/2016

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CFTR MOBILITY

WARM UP
3rds
10-pull ups
16-lateral wall balls(alt sides)
10-bent row(95-65)

STRENGTH
squat clean
2-2-2-2-2

WOD
5rds
20-renegade row
10-power cleans(185- 155)
10-burpees
*renegade row is just double ct row. No push up

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WOD
emom 21 min
Min 1-12-cal row
Min 2-24 cal A/D
Min 3-36 DU's
*sub single ct Mt climbers for DU's, do not sub singles.

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Tuesday 12/6

11/29/2016

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CFTR MOBILITY

WARM UP
3rds
200m run
10-push press(bar)
10-HR push ups
10-squat

WOD A)
split jerk
1-1-1-1-1
then
emom 10 min
3 split jerk @ 85% 1 rm

WOD B)
26 min running clock
20min amrap of
15-pull ups
15-push press(95-65)
30 cal A/D
then 6 min to find
1rm push press from the deck

WOD C)
4rds
10-Front rack sandbag pistols(50-25) (alt 5/5)
15-ring push ups
30 sec HS hold

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Monday 12/5

11/29/2016

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CFTR MOBILITY

WARM UP
5 min amrap
10-lunge
10-sit ups
20-MT. Climbers

STRENGTH
Front sq.
5 sets of the following
5 front sq, with superset of
12-reverse lunge(6 each leg)
@ 80%rm front squat

WOD
30-20-10
wall ball
T2b
Russian swing(70-53)

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WOD
100 cal A/D
EMOM
5 thrusters(135- 95)

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Friday 12/2

11/23/2016

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CFTR MOBILITY

WARM UP
3rds
250m row
10-wall ball
10-push ups

STRENGTH 1
DKB strict press.
5 sets of 5

STRENGTH 2
DKB OHSQ
3 sets of 5

WOD
4rds
4-DKB swings (53-35)
4-DKB cleans
4-front rack lunge(2 each leg)
4-front squat
4-push jerk
**Rest as needed between rds.
Rds must be unbroken or 20 burpees
Score is your fastest and slowest round times combined

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WOD
10-8-6-4-2
Curtis p's (95-65)
20-40-60-80-100
A/D Cal
*20min cap

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Thursday 12/1

11/23/2016

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CFTR MOBILITY

WARM UP
3 rds of Cindy

WOD
5rds
20-renegade row(35-25)(2 ct)
30-Russian swings(70-53)
40-sit ups
50-air sq
Rest 2 min between rds

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WOD
for time
100 cal row
100 sit ups
100-wall balls

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Wednesday 11/30

11/23/2016

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CFTR MOBILITY

WARM UP
3rds
10-stiff leg DL(bar)
20c - row
10-push ups
5 strict pull up

STRENGTH
find 1rm dead lift

WOD
10-9-8-7-6-5-4- 3-2-1
Dead lift (225- 155)
burpee over bar

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WOD
Max rds/reps in 20 min
25 cal A/D
10-pull ups
10-push ups
25-air squat

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Tuesday 11/29

11/23/2016

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CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-pull up
20-DU's

WOD A)
split jerk
1-1-1-1-1
Then
emom 10 min
3 split jerk @ 80% 1 rm

WOD B)
3rds
1,000m row or 100 cal A/D
15-unbroken DKB jerks(53- 35)
12-K2E
*you may rest in the rack position,
but resting bells on your shoulders or
dropping them down on your side
will terminate the set.
You must start the jerks over @ that point.
They must go unbroken, 25 min cap

WOD C)
50-pistols
20-pull ups
40-pistols
20-T2B
30-pistols
20-pull up
20-pistols
20-T2b
10-pistols

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Monday 11/28

11/23/2016

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CFTR MOBILITY

WARM UP
3rds
15 sec HS hold
10-sit ups
15-American swing (light)

STRENGTH
in 7 sets work to a heavy complex of
1 power snatch
1 OH Squat
1 hang squat snatch

WOD
27-21-15-9
Power snatch(75-55)
Weighted sit ups(45-25)

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WOD
21-15-9
Power Clean (95-65)
Thruster

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