CFCody WOD Quarterfinal WOD #1For time:10 shuttle runs20 overhead squats (80/115 lb)(55/75)(35/45)30 lateral burpees over the barRest 1 minute30 lateral burpees over the bar20 overhead squats10 shuttle runs– 1 shuttle run is 25 ft out and 25 ft back. Time cap: 12 minutes For those competing click HERE for movement standards PureFit WOD For Time:8 […]

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD Every 5:00 for 7 sets:3 push presses2 push jerks1 split jerk– Build in load each set.

CFCody WOD 5 Rounds:2 Rope Climbs15 GHD sit ups/V-ups/ab mat sit ups20 Box Jumps (20/24) Rope Climb subsHalf distance2 lay to stand = 1 climb2 Devils Press = 1 climb PureFit WOD 4-5 Rounds:3 Lay to Stand15 Knee raises/Ab mat sit ups20 box step ups200m run/row/ski/bike (10)

CFCody WOD 4 Rounds for time:800m Run/row/Ski/Bike (40/48)-rest 2-3min- Finisher/Recovery2-3 Rounds:1-2min foam roll IT Band (each  side):45-1min couch stretch (each leg)   PureFit WOD 3-4 rounds for time:600m Run/row/ski/Bike (30)-rest 2-3min- Finisher/Recovery2-3 Rounds:1-2min foam roll IT Band (each  side):45-1min couch stretch (each leg)    

WOD2 rounds for time with a partner:20 shuttle runs75 toes-to-bars20 shuttle runs50 strict pull-ups20 shuttle runs– Share the work as desired.– 1 shuttle run is 25 ft out and back.Post-workout accessory3 sets:10-15 DB bench presses25 banded tricep push-downs