CFL Monday 6/18
Strength:
21 min EMOM
1) 50ft Farmers Carry
2) 5 High Box Jumps
3) 5/side Single Leg Glute Bridge

WOD:

Monday 6/11 - Decaf
Strength:
Strict Press
20 min to find 1RM

WOD:
For Time
30-20-10
KB Swings 53/35
Burpees

CFL Monday 6/11
Strength:
Every 3 minutes x 7 rounds
5 Close Grip Bench Press (climbing) +
5/side DB Row +
:30 Hollow Hold

WOD:

WOD
Teams of 2 to 3
21 min AMRAP
21 Tire Flips
2 x 100m Sprints
21 DB Bench Press
2 x 100m Sprint
21 DBall Ground to Over Shoulder AHAP
2 x 100m Sprint

Oly:
Every 2 minutes for 7 rounds
7 to 10 HSPU (Scale 7 to 10 Push Ups)
2 Snatches (climbing) *May be power or squat. Work your weakness. Start around 60%
*Both movements in the same 2 minute interval

WOD:

Skill:
20 min EMOM
1 – 5 Close Grip Bench Press
2 - :30 Plank Hold
3 – 5/side KB High Pull
4 – 15 Band Pull Aparts

WOD:
7 min AMRAP
Burpee Box Jump Overs 20/16

Strength:
Back Squat (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
AAB Calories
6 rounds of
:20 Sprint
2:40 Rest

Skill:
400m Single Arm OH Carry
*Switch hands as needed

WOD:
5 Rounds for Time
7 Dbl DB Push Press
14 DBall Ground to Shoulder
28 Jump Ropes

Score is pass/time

Strength:
Bench Press (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
In 12 minutes complete
1000m row
In remaining time
AMRAP

WOD:
7 Sets of
2:00 min run/bike/row
:30 max Ring Rows
:30 rest
:30 Max Push Ups
:30 Rest
:30 KB Swings
:90 rest

Score is total reps