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CFTR MOBILITY
WARM UP 3 rounds 30 sec wall ball 30 sec push up 30 sec a/b 30 sec res STRENGTH WOD Strength FIND 1 RM Thruster KB CONDITIONING 21-15-9-15-21 DKB thruster (53/35) ski
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CFTR MOBILITY
WARM UP 3 rounds 30 sec ski 30 sec squat 30 sec strict pull up 30 sec rest WOD 3 mini work outs 12 min CAP on each 12 min cap 8 Rounds 200m run 40 gorilla row (53/35) 12 min cap 9 Rounds 15 cal row 7 pull up/down 12 min cap 10 Rounds 12 cal bike 10 dkb rocker (53/35) *there will be 3 times – the time you finish each event above KB CONDITIONING DOUBLE HICCUP PARTNER 2 switch every min 100 cal echo bike 150 cal ski 100 DKB Burpee snatch (35# unisex) 800m Goblet rack carry (70/53) *once down to one last movement relay as needed no longer on the min CFTR MOBILITY
WARM UP 3 Rounds 30 sec push press 30 sec jump rope 30 sec push up STRENGTH Push Press 2-2-2-2 WOD 5 ROUNDS 10 burpee box jump over 15 push press (115/75) 20 cal ski or row KB CONDITIONING 8 Rounds 15 DKB DL (70/53) suit case 200M run 15 t2b CFTR MOBILITY
HOME WOD 25rds 2 lunges 2 push ups (on DB's or KB's) 2 V-ups or situps 2 burpees to tuck jumps/air squats 2 side lunges STAY SAFE & HAVE FUN CFTR MOBILITY
HOME WOD 21-1 Pump sit-ups or V-ups 1-21 Air Squats *Post time and photos to Facebook group CFTR MOBILITY
WARM UP 3 Rounds 30 sec muscle clean (bar) 30 sec thruster 30 sec HS hold 30 sec rest STRENGTH Power Clean + hang squat clean 5x through WOD 15min AMRAP 9 power cleans (155/105) 9 HSPU 9 Front squats 9 pullups KB CONDITIONING 5 Rounds 10 DKB clean + double jerk (53/35) 50 cal a/b recovery pace CFTR MOBILITY
WARM UP Coaches Choice WOD Team of 2 150 Wall balls 50 burpees 150 dead lift (135 unisex) 50 T2B 150 KB swings (70 unisex) 50 box jumps (20 inch all) 100 cal row 50 wall ball situp with partner CFTR MOBILITY
WARM UP 30 sec muscle clean 30 sec hs hold 30 sec squat 30 sec rest DROM Front Squat STRENGTH Front Squat 1-1-1-1-1 WOD 12 min AMRAP 9 front squat (155/115) 6 burpee over bar 3 bar MU KB CONDITIONING 5 Rounds 15 cal ski 15 rockers (70/53) 20M goblet rack carry 10 burpees CFTR MOBILITY
WARM UP 3 rounds 30 sec stiff leg DL 30 sec lunges 30 sec sit ups 30 sec rest DROM Dead lift SUMO STRENGTH SUMO DEADLIFT 2-2-2-2-2 WOD DIANE 21-15-9 Dead lift (225/155) HSPU KB CONDITIONING Partner 50 DKB burpee CNJ (53/35) 3000M row *work same time switch on the min. When 1 movement remains relay until finished CFTR MOBILITY
WARM UP 3 rounds 30 sec push press 30 sec bent row 30 sec jerk dips (bar) 30 sec rest STRENGTH Push press 2-2-2-2 WOD 9 MIN LADDER Push press (135/95) C2B 1,1,2,2,3,3,4,4,5,5 etc. KB CONDITIONING 5 rounds 20 axle bar dead lift (135/95) 40m DKB front rack carry (53/35) 40 M farmers walk DKB (70/53) 20 cal ass bike |
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March 2020
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