CFL Week of 7/2 - 7/6

CFL Monday 7/2
Strength
Every 2 min x 7 rounds
50m Farmers Carry +
:20 AAB Sprint

WOD:
10 min AMRAP
21 Wall Balls 20/14
15 Hang DB Snatches
9 Knee Ups

Score is AAB Calories/rounds + reps

CFL Tuesday 7/3
Strength
Every 3 min x 7 rounds
3 Close Grip Bench Press +
5 Pendlay Rows +
:20 to :30 Hanging Knee Hold

WOD:
For Time
100 Ball Slams

Score is weight/time

CFL Wednesday 7/4
WOD:
Teams of 2
Jerry
1 mile run (split into 200s)
2000m row (split in 500s)
1 mile run (split into 200s)
Immediately into
30 DB Clean and Press
30 DB Clean and Press (+5 to 10lbs)
30 DB Clean and Press (+5 to 10lbs)
Max DB Clean and Press (+5 to 10lbs)
Score is number of Clean and Jerks

CFL Thursday 7/5
Strength:
Box Squat
6-4-4-3-3

WOD:
6 Rounds
:30 Russian KB Swings
:30 Rest
:30 KB Goblet Squats
:30 Rest

*Same weight for both movements

Score is weight/reps

CFL Friday 7/6
WOD:
Every 8 minutes x 4 rounds
600m Run
30 DB Deadlifts
20 DB Push Press
10 DB Facing Burpees

*Same weight on DB movements

Score is rounds completed

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