CFCody WOD Strength – Clean & Jerk1RMWOD30-20-10C2B Pull ups3-2-1Rounds of DB DT(50s/35s)(35s/25) DB DT= (DB in each hand)12 Deadlifts9 Hang Power Cleans6 Push jerks C2B Pull ups SubsChin over the bar pull upsBanded C2B pull ups15-10-5 Strict Pull upsDB or Barbell Rows PureFit WOD 15 min AMRAP:12 med ball sit ups10 pull ups/ring rows/DB Rows1 […]

CFCody WOD 5 Rounds For Time: (40min Cap)800m Run/1000m Row/Ski/2000m Bike30 Push ups/Floor Press1000/900m Bike/400m Run/500m Row/Ski *choose 2 different conditioning modalities each round PureFit WOD 4 Rounds: (30min Cap)10 Floor Press600m Row/Ski/1000m Bike10 Push ups300m Row/Ski/500m Bike *choose 2 different conditioning modalities each round.

Active Recovery Day Open Gym 5:00am & 5:30pm Optional WOD Strength – Strict Press5 RM WOD5 Rounds:20/15 Calories10 Thursters (115/85)(95/65) -15min Cap- Extra Credit3 sets:30 sec KB Right Side Plank:30 sec KB Left Side Plank50ft DB Death March -2min rest b/w sets-

CFCody WOD 4 Rounds of 4 min AMRAP:12 Power Cleans (135/95)(95/65)400m Run/500m Row/ski/ Bike (24/20) CalsMax Ring Muscle Ups -Rest 1 min- Muscle up SubsRing or BarBurpee Pull upsStrict Pull upsDB Devil Press PureFit WOD 3-4 Rounds of 4min AMRAP:12 DB Power Cleans400m run/Row/ski/bike (20)Max Renegade Row/Devils Press -rest 1 min-

CFCody WOD Strength – Back Squat10 Rep Max WOD15 min AMRAP:60 Double Unders/90 Single Unders/(8/6) Calories30 Wall Balls (20/14)15 T2B/K2E/weighted Sit ups/GHD PureFit WOD Strength – Tempo Squats5-5-5-5 Tempo = 3 Count down, 1 count hold, 1 count up WOD15 min AMRAP:60 single unders/ 6 caloires20 Wall Balls10 Knee Raises/weighted sit ups/GHD