CFCody WOD Strength/Skill6min EMOM:1 Squat Clean Thruster -Build to a heavy Single Conditioning12min AMRAP:10 Calories/100m run3 Thrusters (125/185)(95/135)(65/95)12 Calories/200m run3 Thrusters14 Calories/300m run3 Thrusters16 Calories/400m run-continue to add 2 calories or 100m run each rd. for 12min. PureFit WOD Strength/Skill6min 3 EMOM:3 DB squat clean Thrusters Conditioning12min AMRAP:10 Calories/100m run3 Thrusters (125/185)(95/135)(65/95)12 Calories/200m run3 Thrusters14 Calories/300m […]

Partner WOD 3 rounds for time with a partner:30 shoulder-to-overheads (95/135 lb)(75/115 lb)(45/65 lb)60 walking lunges/40 walking lunges90 double-unders/60 double-unders/60 single-unders– Partners trade off as needed with one partner working at a time.

WOD Strength: 5-5-5-5-5 Back Squat AMRAP 9:12 sumo deadlift high pulls (65/95 lb)(45/55 lb)(35/45 lb)6 shuttle runs– 1 shuttle run is 25 ft down/25 ft back. Post workout400m OH carry (you choose the weight, switch hands as necessary) ****Those that want to focus on the strength today, can omit the conditioning. PUREFIT AMRAP 6:10 SDHP6 […]

Pre-workoutEMOM 6:3 hang power cleans– Build to a heavy 3-rep for the day. WOD 3 rounds for time:30 hang power cleans (75/115 lb)(55/75 lb)(35/45 lb)30 bar-facing burpees/20 bar-facing burpees PUREFIT4 Rounds for Time20 medball cleans/DB15 medball press/DB10 updowns/burpees

WOD Every 4:00 minutes for 5 rounds:400-m run2 legless rope climbs/2 rope climbs/4 lay-to-stands– Rest remaining time