Conditioning

1000m Run (Fx: 800m) (Rx+: 1200m)

Then…

40 – 20 – 10 (Fx: 32 – 16 – 8)
Toes to Bar
Hand Release Burpees

Then…

1000m Run (Fx: 800m) (Rx+: 1200m)

Strength

Every 1:30 for 4 Rounds
1: 10 Deadlifts @50 – 55%
2: 10 Back Squats @50 – 55%

Conditioning

EMOM 15
1: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)
2: 20 Reverse Lunge Wall Balls (Fx: 15 Reps) (20/14)
3: Rest
4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
5: Rest

For those of you who haven’t heard yet, Coach Cooper will be heading out west to fight fires in the wilderness! His last day of coaching is set for June 6 (we hope he returns in the fall…depending on his future plans/goals). He has promised a few monthly challenges from the forest in the meantime. Cooper’s Farewell WOD will be Saturday June 5! Mark your calendars. We are grateful for all Cooper has done for our CFR7 family. He will be missed! GOOD LUCK COOP. We are so proud of you!!

Strength

EMOM 12
1: :15 – :30 Parallette L-Sit (Fx: Tuck Hold)
2: :45 Weighted Plank
3: 12 Bear Crawl Bird Dawgz (Fx: Bird Dawgz)
4: 12 Weighted Dead Bugs (Fx: Unweighted)

Conditioning

4 Rounds
200m Run
8 Right Arm Kettlebell Hang Cleans
8 Right Arm Kettlebell Push Jerks
8 Left Arm Kettlebell Hang Cleans
8 Left Arm Kettlebell Push Jerks

(24/16) (Fx: 16/12) (Rx+: 32/24)

Strength

10 – 8 – 6 – 4 – 2
Strict Ring Dips (Fx: Bench Dips)
Strict Pull Ups (Fx: 5 – 4 – 3 – 2 – 1)

3 Rounds
16 Alternating Dumbbell Biceps Curls
8 Each Side Dumbbell Triceps Kick Backs
8 Each Side Single Arm Dumbbell Bent Over Rows
15 GHD Sit Ups (Fx: Weighted Sit Ups)

3 Rounds
5 Heavy Goblet Squats
10 Double Dumbbell Jump Squats
20 Alternating Dumbbell Lunges
20 Russian Twists

Optional Conditioning

1600m Run

Strength

E3MOM 15
5 Split Jerks

Conditioning

AMRAP 13
6 – 12 – 18 – 24…
Hand Release Push Ups

After each set of push up:
10 Toes to Bar (Fx: 5) (Rx+: 12)
8 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)