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