CFCody WOD Glory Board Workout #2 “Jackie”For Time:1000m Row50 Thrusters (35/45)30 Pull ups Optional Post WODBack Squat – lift every 2-3min5-5-5-5-5-build each set Workout Tips#1- Row Smart   #2- Break Thrusters early – avoid hitting failure #3 – Protect your Pull ups Finish Time guide: PureFit WOD “DB Jackie”1000m Row50 DB Thursters30 Ring Row/Pull ups Optional […]

CFCody WOD 10-9-8-7-6-5-4-3-2-1Bench Press/Floor Press Tall Box Jumps (24/30)(20/24) or DB step upsAlternating single leg V-ups (each side)-200m Run/row/ski/bike (10/12) after the EVEN sets- -choose a challenging weight for bench press or floor press PureFit WOD 10-9-8-7-6-5-4-3-2-1Bench Press/Floor Press DB step upsAlternating single leg V-ups (each side)/weighted sit ups-200m Run/row/ski/bike (10/12) after the EVEN sets-

Team WOD 4 stations, :30 at each station :30 rest while moving onto the next stationStation 1: Box jump overs (20/24″)Station 2: Wall walksStation 3: Row for caloriesStation 4: Abmat sit-ups*teams of 2-4*7 rounds (28:00)

On an 18:00 clock:9-15-21 reps for time of:Pull-upsThrusters (65/95 lb)(55/75 lb)(35/45 lb) In the remaining time:Build to a heavy single thruster– Take the bar from the floor. PUREFIT9-15-21Pullups/ Ring RowsDB Thrusters-200M after each set

Pre-workout strength4 sets:5 deadlifts– build in load to establish the first working load for the workout.AMRAP 30:400-m plate carry (45/45 lb)(25/25 lb)5 deadlifts10 strict toes-to-bars– Start moderate-to-heavy and increase deadlift load each round as mechanics and consistency allow. PUREFITAMRAP 20:300 M plate carry10 Deadlifts10 Knee Raises/weighted situps