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Thursday 12/31

12/30/2015

CFTR MOBILITY

WARM UP
3 rds
Frog
65-75-85
55-65-75

WOD A)
1000m row
20-power snatch (95-65)
500m row
15-power snatch
250m row
10-power snatch

WOD B)
GRACE
for time
30 Clean and Jerks (135-95)

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WOD
NANCY on a plate
5rds
400m run
15-OHSQ with a plate (45/25)

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Wednesday 12/30

12/30/2015

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CFTR MOBILITY

WARM UP
3rds
10-DB thrusters
15-jumping jacks
250m row

WOD
50-40-30-20-10
25-20-15-10-5
wall ball
Box Jumps (24-20)

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WOD
21-18-15-12-9- 6-3
thrusters (95-65)
SDHP

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Tuesday 12/29

12/29/2015

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CFTR MOBILITY

WARM UP
Coaches choice

WOD A)
Front squat grid

WOD B)
7rft
30 cal A/D
3-curtis P's(135-95)
30-DU's

WOD C)
20 rds
1-pull up
1-C2B
1-bar MU
Rds 1-10 in that order.
Rds 11-20 in reverse.

There is a 5 burpee penalty
if you break the rd. Only 1 penalty
per rd. Score is how many rds you
get unbroken.

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Monday 12/28

12/28/2015

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CFTR MOBILITY

WARM UP
3rds
10-DB stiff leg DL
10-H.R push ups
10-air squat
30-DU's

STRENGTH
Dead lift
every 60 sec for 10 rds 3
dead lifts. (1.5 body weight)

WOD
12 min amrap
15-DL (155-105)
15-Deficit push ups (45lbs plates)
15-med ball sit ups(20-14)

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WOD
5rds
max reps KB push press (53-35)
500m row
*Score is reps of push press and Time.

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Saturday 12/26

12/28/2015

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CFTR MOBILITY

WARM UP
coaches choice

FOR TIME
20-wall balls
20-sit ups
20-Box Jumps(24-20)
20-H.R push ups
20-Power cleans(135-95)
20-DU's
20-DB thrusters
20-Pull ups
20-OHSQ (95- 65)
20-kb swings(70-53)
20-Push press(95-65)
20-dips
20-SDHP(95-65)
20-burpees
20-Back Sq. (135-95)
20-GHD sit up
20-walking lunges
20-Dead lift(135-95)
20-K2E
20-Front squat(135-95)

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Thursday 12/24

12/24/2015

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MERRY CHRISTMAS

*Regular class schedule, Last Class will be 4pm
*Open Gym/Class WOD 7am-9am

CFTR MOBILITY

WARM UP
2 rds
30-Du's
10-bent row(65-45)
10-push ups
10- air squat

Wod A
5rds
250m row
20 cal A/D
15 pull ups
10 burpees

Wod B
EMOM 12 min
3- thrusters (155-115)
6-burpee over bar

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Wednesday 12/23

12/23/2015

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CFTR MOBILITY

WARM UP
3rds
20-cal A/D
20-sit ups
10-Push press (45/30)

SKILL/DRILL
power clean

WOD
open wod 11.5
20 min amrap
5-power cleans (145 - 100)
10-T2B
15-wall balls

Masters:
130lbs/9ft target

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WOD
Tabata
-row
1 min rest
-air sq
1min rest
-sit up
1 min rest
Slam ball (30-20)

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Tuesday 12/22

12/22/2015

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CFTR MOBILITY

WARM UP
Extended mobility

HERO WOD
Loredo
6rft
24-Squat
24-push ups
24-walking lunge
400m run

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Monday 12/21

12/21/2015

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CFTR MOBILITY

WARM UP
2rds
10-Db push press
250m row
10-push ups
200m run

STRENGTH
Every 90 sec for 10 rds
5-push press @ 85% BW

WOD
21-15-9
Push press(115-75)
Parrallette Shoot throughs
Pull ups

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WOD
7 rds
Max bench press(135-95)
200m run

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Saturday 12/19

12/18/2015

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CFTR MOBILITY

WARM UP
coaches choice

WOD
Teams of 3
300 cal A/D
90-hang sq cleans(115-75)
300-DU's
90-hang power snatch(75-55)
300-MT. Climbers(2 ct.)
90-wall balls
300-cal row

One person works on the cardio one
works on the movement one rests. The
resting athlete can relieve the cardio or the work.
Wod is to be done in couplets A/D, hang sq cl, Du's
Snatch, Climbers, wall ball. Then relay the row (if the
climbers are done you can work on the row during wall balls

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