WOD “Glenn-ish” 30 CJ (135/95) 1 Mile Run (or row) 50 pull ups 1 Mile Run 100 Burpees COMP WOD 1. Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are drop from the top 2. Conditioning “Glenn-ish” 30 Clean and Jerks (135/95#) 1 Mile Run (or row) 50 pull […]

CFCody WOD 1.  Conditioning 1 Round: 800 Meter Row/Run 80 DU,21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row/Run 40 DU, 15 HPC (135/95) 3 Rounds: 200 Meter Row/Run 20 DU, 9 HPC (135/95) 2.  Gymnastics Conditioning 2 Rounds of: 2 mins of max rep Ring/Bar Muscle ups 1 mins of max rep Strict […]

Teams of 2: 6 rounds of Cindy 5 pull ups 10 push ups 15 squats 2 rounds of Kelly: 400 meter run 30 box jumps 20/24 30 wall ball 14/20 Isabel 30 snatches 95/135 6 rounds of Cindy 5 pull ups 10 push ups 15 squats -divide reps how ever you choose -run together

WOD Teams of 3: AMRAP 7: Back Squat 50 Reps (135/95) 50% 50 Reps (185/135) 65% Max Reps (225/155) 80% -3 Minute Rest- AMRAP 7: Push Press 50 Reps (135/95) 50% 50 Reps (155/105) 65% Max Reps (185/135) 80% -3 Minute Rest- AMRAP 7: Hang Power Clean 50 Reps (135/95) 50% 50 Reps (155/105) Max […]

WOD Conditioning 3 RFT: 400m Run 10 Clean and Jerks, 135/95 COMPETITORS 1. Snatch work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) 2. Back Squat 3×6 Across 3. Conditioning 3 RFT: 400m Run 10 Clean and Jerks, 135/95