CFCody WOD ‘DT’ 5 Rounds: 12 Deadlifts (155/105)(115/75) 9 Hang Power Cleans 6 Push Jerks DB/KB version -Can use 1 or 2 DB/KB. If using 1 KB/DB use the rep scheme 14 deadlifts 12 Hang Power Cleans 10 Push Jerks *Alternate arms as needed in HPC and PJ Odd Object version -2 milk jugs -bag […]

CFCody WOD 5 x 3 min AMRAPS 3 min AMRAP: 6 Burpees 8 Alternating DB/KB single-arm squat cleans 10 Lateral over & back DB hops -Rest 1 min between AMRAPs- *Hoping over and back = 1 rep *If  you do not have a DB/KB use and odd object. *GOAL is to stay consistent during each […]

Active Recovery Day! Remember to take care of those bodies! stretch and mobilize while watching TV or when needing something to do.  Your body will thank you later! @ Home Optional WOD 100 Alternating DB/KB clean & Jerks *On The Min perform… 5 Burpees over the DB/KB

CFCody WOD 20 min AMRAP: 200 meter Medicine ball run (1 min total) 30 T2B/K2E/med ball sit ups/sit ups 30 slam balls/wall balls 400 meter run (2 min total) 30 Box jumps/step ups *If you do not have a med ball or slam ball use an odd object to run with and perform goblet squats […]

CFCody WOD For Time: 40 HandStand Push ups 400 Meter Run/ 25/20 Cal Row/ 50 Double unders 20 Deadlifts (225/155)(155/105) 30 HSPU 400 Meter Run/row/50 double unders 15 Deadlifts 20 HSPU 400 Meter run/row/50 double unders 10 Deadlifts Handstand push up sub -DB/KB seated press/push press -Regular Push ups -Elevated Push ups with feet on […]