CFCody WOD

Gymnastic WOD

3 Rounds: (9min)

:45sec ON :15sec OFF
1- Plank to Pike with feet on Slides
2- Kip with one leg on Box (kip Pu, C2B pu, bar MU practice)
3- Eccentric Pull Up with slow descend.

*The Goal is Quality vs Quantity. Work perfect positions to create muscle memory.

Conditioning

10 min AMRAP:
1 Push Press (95/65)(75/55)
1 Box Jump over (24/20)
2 Push press
2 Box Jump over
3 Push press
3 Box Jump over

…continue adding 1 rep until time cap

Midline
2-3 sets NOT for time:

6-8 Barbell rollouts
12 V-ups/knee ups
12 Russian Twist
24 sit ups/GHD

PureFit WOD

3 Rounds: (9min)

:45sec ON :15sec OFF
1- Plank to Pike with feet on Slides
2- Kip with one leg on Box (kip Pu, C2B pu, bar MU practice)
3- Eccentric Pull Up with slow descend.

*The Goal is Quality vs Quantity. Work perfect positions to create muscle memory.

Conditioning

10 min AMRAP:
1 DB Push Press
1 box jump/step up
2 DB Push Press
2 Box jump/step up
3 DB Push Press
3 Box Jump/Step up
....continue adding 1 rep until time cap.

Midline
2-3 sets NOT for time:

:45sec Plank
12 V-ups/knee ups
12 DB Russian Twist
24 ab mat sit ups