CF646 Weekly WODs 6/10/2024

Monday
Clean 50-60/5×3, 60-70/4×5

For Time
1k Row
7 Rounds
30 Double Unders
12 Snatches 70/50lbs
then
1k Row

Post
3 sets
100′ suitcase carry
15 weight side bends

EXTRA WORK
3 sets: 10/10 pall-off press
3 sets: 100′ sled push or drag + rest 1 min

Tuesday
Back Squat 60/5, 70/4, 80/3, 85/2, 75/10×3

For Time
21-18-15-12-9-6-3
Bike Cals
Toes to Bar

EXTRA WORK
Running:
OT10M for 30M: 7 Minute Run at Threshold Pace

Wednesday
ODA 7313
7 Rounds For Time
300m Run
10 Left arm DB Thruster 30/20lbs
10 Right arm DB Thruster 30/20lbs
7 Strict Pull Ups
Rest 3 minutes
*wear a 20/14 lbs vest

EXTRA WORK:
3 sets: 20 DB alt Bench Press (10 each arm)
C2 Bike: 45m zone 2

Thursday
AMRAP in 10M
2000/1800m Row
100′ SB Carry per partner 150/100#
Max BBGO 30/24 in remaining time
Rest 4 minutes then
For time:
20 BBGO 30/24
100′ SB Carry per partner
2000/1800m Row

3 sets
100′ plate pinch carry
100′ DB hex carry

EXTRA WORK:
Recovery or Swim

Friday
Bench Press 5,5,5,5,5+
*build to last week’s lat weight then do 5+ on the last set
Max reps…go till you miss

AMRAP in 14 minutes
20/14 cal row
8 single STOH 100/70
16 Chest to Bar

3 sets
10 palloff per side
45s side plank per side

EXTRA WORK:
4 sets
10 russian twist per side
30s rest
30s flutter kick
90s rest

Saturday
“Goose”
For Time with a Partner
106 Deadlifts 135/95lbs
then
7 Rounds
3 Rope Climbs
15 Thrusters 135/95bs
15 KB Swings 70/53lbs
then
400m Run 45/25lbs plate (both)

EXTRA WORK
3 sets
60-90s push up plank
Max banded hamstring curls

Sunday
Weighted Pull Ups 3,3,3,3,3,3,3

7 sets each alternating with partner
12/9 cal Bike
4 Wall Walk Ups
9/7 Cal bike

EXTRA WORK:
Running
10 minute steady
15 minute 75-85% effort