CFL Week of 10/15- 10/19

Monday 10/15

WOD
For time:
800 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
15 ring rows
800 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
15 ring rows
800 Meter Run

Score is time

Tuesday 10/16

Skill
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Renegade Row x 8 reps each side
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

WOD
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Burpees

Score is rounds and reps

Wednesday 10/17

Skill
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

WOD
Three rounds for time of:
25 Calories of AAB
30 Kettlebell Swings
10 Strict Pull-Ups

Score is time

Thursday 10/18

Skill
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

WOD
AMRAP 5
20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

AMRAP 5
5 Dumbbell Man-Makers
10 Jumping Lunges

Rest 60 seconds, and then…

AMRAP 5
10 V-Ups
10 Push-Ups

Score is rounds and reps

Friday 10/19

Skill
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Jump Rope Practice x 60 seconds
Rest 60 seconds

WOD
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

Score is time