CFCody WOD Pre- WOD (10min cap)Accumulate50 Wall Facing Handstand Shoulder tapsor 150ft Handstand Walk Handstand progression50 Inverted Box Shoulder taps50 Plank shoulder taps 12min AMRAP:20 Alternating Lunges2 Wall Walks20 Sit ups/12 GHD2 Wall walks PureFit WOD 14min AMRAP:20 Alternating lunges10 plank shoulder taps20 ab mat sit ups10 Plank shoulder taps

CFCody WOD Strength5-3-3-1-1-1Power Clean-Every 2min complete a set. Build in weight each set 3 set:1 min alternating DB Power Cleans (35/50)(25/35)-rest 1 min- (use 1 DB) 3 sets:1 min Dbl DB Power Cleans (35s/50s)-rest 1 min- (use 2 DBs) 3 sets:1 min DB Squat Cleans (35s/50s)-rest 1 min- (use 2 DBs) PureFit WOD 3 set:1 […]

For time with a partner:21 thrusters (75/115 lb)12 rope climbs (15 ft)15 thrusters (75/115 lb)9 rope climbs (15 ft)9 thrusters (75/115 lb)6 rope climbs (15 ft)– Each partner completes the designated number of thrusters, then split rope climbs as needed.

CFC AMRAP 15:3-6-9-12, etc.V-upsRussian KB swings (35/53 lb)Calorie bike or row– Continue adding 3 reps to each movement until time expires. PureFit AMRAP 15:3-6-9-12, etc.V-upsRussian KB swings Calorie bike or row– Continue adding 3 reps to each movement until time expires.

CFC 2 rounds for time:10 snatches (125/175 lb)12 bar-facing burpeesRight into…2 rounds for time:10 snatches (75/115 lb)12 bar-facing burpees PureFit 2 rounds for time:10 One arm KB snatches 12 KB-facing burpeesRight into…2 rounds for time:10 One arm KB snatches 12 KB-facing burpees