1 Round For Time: 400 Meter Run 40 Hand Release Push-ups 400 Meter Run 40 Kettle bell Swings (53/35) 400 Meter Run 40 Sit-ups 400 Meter Run 40 Deadlifts (75/55) 400 Meter Run 40 Air Squats 400 Meter Run 40 Box Jumps (24/20) sub 28/20 Calorie Assault 500/400 Meter Row PureFit 200m Row/bike/run 20 pushups […]
Posted by CFCody Category: GOAL SETTING WOD
Squat Snatch Build to a Heavy Single AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) … Up by (1) rep until finish scaled option AMRAP 9: 2 Pull-ups 2 Power Snatches 4 Pull-ups 4 Power Snatches 6 Pull-ups 6 Power […]
Mobility and Open Gym 5:30 a.m. Open Gym 5:30 p.m.
For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) *Cluster: Squat Clean Thruster PureFit 10 Med Ball Cleans 20 Air squats 10 Med Ball Squats 400M Row 10 Med Ball Press 20 Air squats 10 Med Ball clean/over […]
“Fight Gone Bad!” 3 Rounds: 1 min at each station Wall-ball, 20/15 lb ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 lb (Reps) Box Jump 20″ box (Reps) Push-press, 75/55 lb (Reps) Row (Calories) *1 minute rest at end of each round PureFit 2 Rounds: 45 sec at each station: 15 sec to transition […]
