CFCody Team WOD Teams of 210 Rounds:3 Push Jerks (105/155)(85/135)6 Burpees9 Calorie Bike/Row/Ski/150m Run -Partner completes entire round then switches with teammate. -Each partner completes 5 rounds

CFCody WOD On the 1st day till Christmas CFCody gave to me2 min Max cal Bike 10min AMRAP:4 Squat Cleans (125/185)12 pull ups straight into… 10min to establish1 heavy Squat Clean PureFit WOD 16min AMRAP:8 DB squat cleans50ft shuttle run10 ring rows/pull ups50ft shuttle run

CFCody WOD On the 2nd day till Christmas CFCody gave to meMax Toes 2 Bar (2 attempts) For Time:400m Run/Row/Ski/Bike (20/24)30 Lateral Burpees over the bar20 Clean & Jerks (80/115) PureFit WOD 14 min AMRAP:200m Run/Row/Ski/Bike (10)10 Up downs/Burpees5 single DB clean & Jerks (each arm)

Active Recovery Day Open Gym 5:15am -6:15am & 5:30pm-6:30pm Optional WOD 3:00 Max Calorie Row3:00 Max Distance Handstand Walk3:00 Max Calorie Bike -rest 3:00- 3:00 Max Calorie Bike3:00 Max Distance HS walk3:00 Max Calorie Row HS walk ProgressionShoulder taps against the wallFloor or Ring Plank HoldBear Crawl

CFCody WOD On the 3rd day till Christmas CFCody gave to meMax Wall Sit Strength/Skill3 sets:6 Overhead Squats-Build each set. Build heavier than workout weight. For Time:500m Row/Ski/Bike (20/24)/400m Run30 Toes to Bar/knee raises/weighted sit ups30 Overhead Squats (80/115)(65/95)(35/45)500m Row/Ski/Bike (20/24)/400m Run PureFit WOD Strength/skill3 sets:6 Banded/PVC pipe OHS or Goblet squat-build in weight or […]