Monday 7/31/17

Challenge

6 Rounds

30 Seconds of Dead Hang from Bar

15 Seconds of Rest

*Score is Number of Rounds Completed

Strength

Deadlift (3×8)

MetCon

Death by Double Unders

Minute 1: 10 DU

Minute 2: 20 DU

Minute 3: 30 DU

Etc…Until athlete cannot complete reps

Tuesday 8/1/17

Challenge

1000M Run

Strength

EMOM8

1 Hang Clean and Jerk AHAP

MetCon

5 Rounds

12 Deadlifts @ 135/95

9 Hang Power Cleans @ 135/95

6 STO @ 135/95

3 Rope Climbs

*Intended Time < 15 Minutes

Wednesday 8/2/17

Challenge

6 Rounds

30 Seconds of C2B Pull-ups

15 Seconds of Rest

*Lowest Score

Strength

Front Squat (3×8)

MetCon

AMRAP14

7 Thrusters @ 95/65

14 KB Swings @ 55/35

21 Air Squats

Thursday 8/3/17

Challenge

50 Wall Balls @ 30/20

*Intension – Complete in 3 Sets or Less

Strength

EMOM8

1 Hang Snatch AHAP

MetCon

2 Rounds

20 Push-ups

20 Ring Dips

20 HSPU

20 Power Snatch @ 95/65

20 OHS @ 95/55

*Intended Time < 15 Minutes

Friday 8/4/17

Tabata Flutter Kicks

*Score is Number of Rounds Completed

Strength

Push Jerk (3×8)

MetCon

CFG Open 17.1

20 Minute Cap