Gymnastics 3 Rounds, :45 On & :15 Off (9 min)Hollow Rocks with BandLat Pull (feet tap box or sitting on floor)Banded kipping pull-ups / Band T2B / Banded bar muscle up -reminder: this is for QUALITY not QUANTITY WOD AMRAP 6Max Rounds of “DT” (115/85) 1 Round of “DT”12 Deadlift9 Hang Power Cleans6 Push Jerks […]

WOD AMRAP x 20:600 Meter Row/Ski OR 40/30 Cal Bike15 Double DB Floor Press (35/20)(25/10)12 Double DB Alternating Plank Rows (35/20)(25/10)9 Devils Press (35/20)(25/10) PUREFIT AMRAP x 18:400M Row/ski or 30/20 cal Bike10 DB Floor Press10 DB Alternating Rows10 DB Suitcase Deadlifts

CFCody Team WOD with a partner from 0-9min Complete:3 Rounds:200 meter run(together)40 Wall Ball (divide reps however)-REST with remaining time 9-18min complete:3 Rounds:200 m run (together)30 Pull ups -REST with remaining time 18-27min complete:200 meter run (together)20 Burpees

CFCody WOD Glory Board Test-In 6 min perform 1 Max set of Kipping/Strict pull ups- *3 attempts – as soon as you come off the rig you are done. Max Kipping Pull ups is a GLORY BOARD WOD…Good Luck! Conditioning Buy In: 50/35 Calories or 600m Run 3 Rounds:15 Deadlifts (185/135)30 Double Unders15 HSPU/Hand Release […]

CFCody WOD Strength WOD Back Squat Warm up sets: (6-8 min total)5 @ 40%5 @ 50%5 @ 60% Working sets: On the 2-3min5 @ 65%5 @ 75%5 + @ 85% (rep out as many reps as your can at this weight) *Take 90% of your 1RM from last week to calculate these percentages. Conditioning 10 […]