Monday to Friday

24/07 – Monday –
TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, (36/24-inch box)
12 kettlebell swings, (32/20-kg.)

25/07 – Tuesday –
7 rounds for reps of:
1 minute of 75/55-lb. muscle snatches
1 minute of 75/55-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

26/07 – Wednesday –
Front squat
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 reps
Split jerk
3 – 3 – 3 – 3 – 3 – 3 – 3 reps

27/07 – Thursday –
5 rounds for time of:
155/105-lb. clean and jerk, 10 reps
15-ft. legless rope climb, 1 ascent

28/07 – Friday –
21-18-15-12-9-6-3 reps for time of:
15/10-kg. dumbbell burpee / hang squat clean / thrusters
Pull-ups
The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

17th, 18th, 19th July 2017

17/07 – Monday
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips

18/07 – Tuesday
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps

19/07 – Wednesday
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball

Rest 5 minutes, then,

40-30-20-10 reps for time of:
Sit-Ups
Wall-ball shots, 20-lb. ball

Monday, Tuesday, Wednesday

10/07 – Monday
5 rounds for time of:
50 step-ups with 12-kg. Dumbbells, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 12-kg. Dumbbells, 20-in. box
135-lb. snatches, 10 reps

11/07 – Tuesday
Heavy Oly Day
Squat clean
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

12/07 – Wednesday
2016 Masters Event 1
For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.

02/07/17 – 08/07/17

03/07 – Monday

WOD – A
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

WOD – B
Front squat 3-3-3-3-3 reps

04/07 – Tuesday
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

05/07 – Wednesday
For time:
185-lb. weighted lunges, 20 steps
20 muscle-ups
200-ft. handstand walk
185-lb. hang power cleans, 20 reps
20 box jumps, 36-inch box
20 handstand push-ups to 6-inch deficit
185-lb. front squats, 20 reps

06/07 – Thursday
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups

07/07 – Friday
Complete as many rounds as possible in 7 minutes of:
205-lb. snatch, 1 rep
205-lb. clean and jerk, 3 reps

08/07 – Saturday
Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats


CFLP