CFCody WOD Skill/pre WOD8min EMOM:Odd min: 10 Banded russian KBSEven min: :30sec Hollow Hold 4 x 3min AMRAP:200m Run/row/Ski/Bike (10/12)50ft Handstand WalkMax KBS (35/55)-rest 1 min- Handstand Walk progressionShorter distance or :45sec practice:30-:45 sec Handstand Shoulder taps :30-:45 sec Plank Shoulder taps50ft Bear Crawl PureFit WOD Skill/Pre WOD8min EMOM:Odd min: 10 Banded russian KBSEven min: […]

CFCody WOD 21-15-9 Dbl DB Box Step up Overs (35s/50s)(20/20) C2B pull ups/Chin over the bar pull ups/Banded strict pull ups Calories -3 Wall Walks after each set Finisher 4 sets: :30sec Handstand hold or Overhead Plate hold PureFit WOD 21-15-9 DB box step ups pull ups/ring rows Calories -3 inchworm + push up after […]

Team WODOn a 20:00 clock with a partner:Bike (row/ski) for distance– Trade off as desired.– Starting at :00 and again every 2:00, each partner performs 20 double-unders.Post-workout accessoryAccumulate:30 single-leg unloaded deadlifts, right leg30 single-leg unloaded deadlifts, left leg

WOD2 rounds for time:40/50-cal row40 burpees30 knees-to-elbows PUREFIT2 Rounds30 Calories25 Burpees/Pushups to stand20 Knees to elbow on bar or ground

WODPre-workout strengthEMOM 8:2 shoulder presses– Build in load every 2:00.– Use 50-60% of the top set for the workout.4 rounds for time:400-m run (row or ski 400/500m, bike 20/24 cals)12 shoulder presses PUREFIT4 Rounds 300M/ 15 cals10 Filly Press10 GH Bridges10 Crunches