Every 2 Mins on the 2 Mins for 30 Mins Farmers Walk from Garage door Up, Over Hill & Back. (Score will be total load moved in 30 Mins)
3 Rounds for Time 50m Sprint 3 Rope Ascends 50m Sprint 3 Wall Walks (Time Cap – 12 Mins)
With a Partner Complete for Time : 100 – 90 – 80 – 70 – 60 Double Unders Hang Power Snatch 75/55 Abmat Situps (Time Cap – 14 Mins)
For Time 30-25-20-15-10 Push Press 95-lbs/65-lbs Row for Calories (Time Cap: 20 minutes)
Rest Day Closed
Mobility with Coach Holly 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
“Games Week at CFDF” Rx – Double “DT” 10 rounds for time of: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Fitness – “DT” 5 rounds for time of: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 (Time Cap – 15 Mins)
“Games Week at CFDF” Rx – 40 Box Jumps 30/24 20 Squat Cleans 155/105 Fitness – 40 Box Jumps 24/20 20 Squat Cleans 135/95 (Time Cap – 14 Mins)
“Games Week at CFDF” Rx – 50 Wall Ball Shots 20/14 25 GHD Situps w/Medball 14/10 5 Hill Sprint Runs w/Medball 20/14 Fitness – 50 Wall Ball Shots 20/14 25 Abmat Situps w/Medball 14/10 5 Hill Sprint Runs (Time Cap – 10 Mins)
“Games Week at CFDF” Rx(+) – 21 Thrusters 135/95 3 Peg Board Ascents 15 Thrusters 2 Peg Board Ascents 9 Thrusters 1 Peg Board Ascent Rx – 21 Thrusters 135/95 9 Strict Pullups 15 Thrusters 6 Strict Pullups 9 Thrusters 3 Strict Pullups Fitness – 21 Thrusters 95/65 18 Pullups