CFL Week of 7/9 - 7/13

Monday 7/9
Skill:
Knee 2 Elbow + Rope Climb Review

WOD:
20 min EMOM
1) 1 Plate Push 45/25
2) 1 to 2 Rope Climbs
3) 100m Row
4) 10 Knee 2 Elbow/Chest
5) Rest

Score is rounds completed

Tuesday 7/10
Skill:
8 min EMOM
Odd: 20 sec HS Hold
Even: 5 to 10 DB Strict Press

WOD:
4min, 3 min, 2 min AMRAP (rest :90 between)
100m Run
12 DB Snatches
12 Wall Balls 20/14
*Pick up where you left off

Score is rounds completed/rounds + rep

Wednesday 7/11
Strength:
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)
100m Single Arm Waiter Carry (each)

WOD:
For Time
30-20-10 Dbl KB Deadlifts
10-20-30 Push Ups

Score is time

Thursday 7/12
Skill:
10 min EMOM
Odd: 25ft - 50ft -75ft Shuttle Sprint
Even: 4 to 6 Dball G2OverShoulder

WOD:
4 Rounds For Time
Teams of 2
30 Cal Row
30 Single Arm DB Clean and jerk
90 Jump Ropes
*Split reps however needed

Score is rounds completed/time

Friday 7/13
Strength:
5 sets of
50ft DB Walking Lunge (Held at side)
*Find heaviest weight

WOD:
5 Rounds
2 mins of
12 KB Goblet Squats
Max Burpees Over KB in remaining time
Rest 2 minutes

Score is weight/total reps

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