CFTR mobility(0- 9min)
Warm up (10-15 min)
3 rounds
30 sec clean pull
30 sec clean high pull
30 sec muscle clean
30 sec rest
Skill Power clean
Strength power Clean 2-2-2
WOD
FOR TIME
30 power cleans (135/95)
directly into
21-15-9
pullup
HSPU
WEDNESDAY 11/18
CFTR mobility(0- 9min) Warm up (10-15 min) 3 rounds 30 sec clean pull 30 sec clean high pull 30 sec muscle clean 30 sec rest Skill Power clean Strength power Clean 2-2-2 WOD FOR TIME 30 power cleans (135/95) directly into 21-15-9 pullup HSPU
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CFTR mobility(0- 9min)
Warm up (10-15 min) 5 min CINDY WOD with Partner 10 min Windows 10 rounds 10 front squat (95/65) 10 cal ski 10 t2b 10 min window 10 rounds 10 situps 10 cal a/b 10 dips 10 min window 10 Rounds 12 cal row Goblet rack hold 70/53 CFTR mobility(0- 9min)
3 rounds 30 sec push press (bar) 30 sec jump rope 30 sec thruster 30 sec rest Skill Split Jerk Strength Split Jerk 1-1-1-1 WOD FOR TIME 15 push jerk (135/95) 400m run 15 push jerk rest 2 mins 50 cal row 25 wall ball CFTR mobility (0- 9min)
warm up 3 rounds 30 sec air squat 30 sec push up 30 sec jump rope 30 sec rest BACK SQUAT STRENGTH GRID 10 x 60% 8 x 70% 6 x75% 4 x 80% 2 x 85 % 4 x 80% 6 x 75% 8 x 70% 6 + trigger 75% OPTIONAL Wod 15 Rounds 10 wall balls 10 Russian swings (97/70) CFTR MOBILITY
Warm up (10- 15 min) 5 Min AMRAP CINDY Warm up bench press 3 x 11 min windows 5 rounds 15 bench press (135/95) 10 cal echo rev pedal armless 5 Rounds 20 dkb sumo dead lift (70/53) 40m farmers carry 5 rounds 5 renegade row (50/35) 40m goblet rack carry (70/53) |
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December 2020
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