AMRAP x 20min: teams of 2 Break up however you choose 10 TTB 100m 2 hand farmer carry – you choose the weight 10 weighted box jumps you choose the weight and height of box
Posted by CFCody Category: Uncategorized WOD
1. Back Squat 60%/3 70%/3 (75%/3)2 (80%2)2 2. Conditioning Row 1,000m or 1 mile run Directly into: 21-15-9 OHS (115/80#) KB Swings (32/24kg) Mark your calendars for our Epic Christmas party!! When: Saturday December 10 @ 6:30pm Where: Cody Club Room *We strongly encourage you to participate but it is not required in order to […]
1. EMOM x 5min: Clean & Jerk Min 1: 60% x 2 Min 2: 65% x 2 Min 3: 70% x 2 Min 4,5: 75% x 2 2. Conditioning AMRAP 15: 5 Bar Muscle-ups or 5 Pull-Ups + 5 Dips 7 Explosive Push-ups (you choose: chest slapping, on plate, on ball) 9 Air Squats 250m Row
Rest Day. Oly class at 5:30pm Open Gym at 5:30am
1. Conditioning “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Wall Ball Sit-Ups Rest 1:00 min AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Wall Ball Sit-Ups Rest 1:00 AMRAP 4 1 Round: 12 Deadlifts […]
