CFCody WOD Glory Board WOD #6 “Karen”For Time:150 Wall Balls  Finisher2-3 sets8 V-ups:30-1:00 ring plank hold20 ab mat sit ups or GHD sit ups PureFit WOD “Karen”ish 4 Rounds:10 Wall Balls10 Ring Rows20 ab mat sit ups200m run/row/ski/bike (10)  

Closed – Happy Labor Day! Schedule the rest of the week:  Tuesday – Saturday Regular Class times, Wednesday NOT being a rest day!

Team WOD5 rounds for time, with a partner, of:200-m run 40 air squats40 push-ups40 lunges *run together*divide all other reps

WOD21-15-9 reps for time of:Clean and jerks (65/95 lb)(Masters reps 15-12-9, same weight)Echo bike calories (row or ski same cals)– Women perform 15-12-9 calories. Post-workout strengthUntil the clock hits 20:00:Build to a heavy 1-rep power clean and jerkPUREFIT21-15-9DB Clean and PressCaloriesSitups

WODFor time:50 single-arm DB overhead squats (35/50 lb)(20/35 lb)50 single-DB step-overs (35/50 lb) (20/24 in)/(20/35 lb)(16/20 in)150 double-unders (225 singles)25 single-arm DB overhead squats25 single-DB step-overs75 double-unders (110 singles) *for OH squats, hold tower with 1 hand or use barbell, if necessary Post-workout skill2 rounds for quality:100 single-unders:30 hollow hold PUREFITFor Time:40 single arm OH […]