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Fruity Pebbles

By: 0

Endurance: Pick one of the following

1) 1 mile run

2) 2k row

3) 100/80 calories AAB

4) 75 bar facing burpees

(16 min cap)

**Athletes may pick the same one as last week or pick something new

WOD: For Time

3 Rounds

200m Farmers Carry ¼ Bodyweight (Scale up or down as needed. KBs or DBs are ok)

Accumulate 1 min hollow hold

*Every break on farmers carry, perform 5 American KB Swings 53/35 when you get back inside. To be done before hollow hold.

Score is time/time

CFL 6/22

By: 0

Strength: EMOM x 12

Min 1) 5/side DB Strict Press

Min 2) 5/Side DB Bent Over Row

*Use same DB for both movements

*May increase weight if successful on both sides of Strict Press ad Row

WOD: AMRAP 10

20 Medball Squats AHAP

15 Medball Step Ups

10 Medball Pushups (Pushups – Hand release pushups – box)

Score is heaviest weight/rounds + Reps

Cheese and Rice

By: 0

WOD: For Time

30 Wall balls 20/14

30 T2B (Knee 2 Elbows – Knee Raises – Toes 2 Rig – Sit ups)

30 Deadlifts 155/105

30 Bar Facing Burpees

30 Deadlifts 155/105

30 T2B

30 Wall balls 20/14

(18 min cap)

Accessory: Pendlay Rows – Weight should be light enough to go unbroken.

4×12

Score is time/weight

CFL 6/21

By: 0

Skill: Every :90 x 12 Rounds

1) 150ft Shuttle Sprint (Set up 3 cones on the turf, 25ft apart. Sprint to 1 st cone and

back, 2 nd cone and back, and finally 3 rd cone back)

2) 50m Overhead Plate Carry 45/25

*Stagger starts for a large class

WOD: 22-16- 10

Pullups (Scale: Jumping Pullups – Rogue Bar- Ring Rows

Russian KB Swings 70/53

Score is rounds completed/time