WODAMRAP 14:400/500-m row15 KB goblet squats (35/50 lb)(25/35 lb):30 L-sit holdFor time with a partner:Complete 1,000 meters of “rowing”– Partners alternate exact 100-m attempts.– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up […]

Open gym times 5:00-6:00 am and 5:30-6:30 pmWOD1-3-5-7-9-11-13-15 reps for time of:DB push presses (20/35 lb)(15/25 lb)(10/15 lb)DB front squatsDB thrusters– Use two dumbbells.

Pre-workout strengthEvery 1:30 for 6 sets:Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatchSets- 4-6: 3 power snatches– Build in load.WODFor Time:15 power snatches (75/115 lb)(55/75 lb)(35/45 lb)24/30 cal bike, row, ski (run 500m)15 power clean & jerks (same weight)24/30 cal bike, […]

WOD10 rounds for time:2 rope climbs (15/15 ft), 1 rope climb attempt, 2 lying pull-to-stands, 3 renegade rows10 GHD sit-ups or 15 AbMat sit-ups25 double-unders, 40 single-unders, 25 toe taps to a plate PUREFIT10 Rounds for Time1-2 Rope lay to stand/ 7 ring rows10 situps15-25 single jumps/ toe touches

CFCody Team WOD Teams of 2-325min AMRAP:Station 110/12 Calories Row/Ski/Bike/Run 200m Station 2100m DB carry (1 or 2 DB, carry however) Station 310 Body Saw12 plank shoulder taps14 ab mat Sit uos -1 Teammate per station. Switch when all teammates are done.