WOD Deadlift: Heavy 5-4-3-2-1 Then, EMOM 12, alternating: Min 1: 10 Romanian Deadlift (50% of today’s single) Min 2: 20 Sit-Ups Min 3: 50 Double-unders COMP WOD 1. Conditioning EMOMx21 Min 1: 10 RDL, 50% of best DL Min 2: 10 Kipping HSPU Min 3: 50 Double unders 2. Row Conditioning 4x 2 min row […]

WOD “Glenn-ish” 30 CJ (135/95) 1 Mile Run (or row) 50 pull ups 1 Mile Run 100 Burpees COMP WOD 1. Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are drop from the top 2. Conditioning “Glenn-ish” 30 Clean and Jerks (135/95#) 1 Mile Run (or row) 50 pull […]

Teams of 2: 8 rds every 3 min complete: 100 meter run than AMRAP of: 12 KBS 35/55 12 TTB alternate partners every round.

CFCody & Comp WOD 1.  Conditioning 4 RFT: 5 Ring MU or 3 pull ups + 3 ring dips 10 Power Cleans (155/105#) 25 Wallballs (20/14#) 2.  Skill Conditioning Choose one of the following: Ninjas:  5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbroken Double-unders, :45 […]

CFCody WOD 1.  Conditioning 800 Meter Run/row 25 Deadlifts 225/155 25 Box Jumps, 24/20 600 Meter Run/row 20 Deads 20 Box Jumps, 24/20 400 Meter Run/row 15 Deadlifts 15 Box Jumps, 24/20 200 Meter Run/row 10 Deads 10 Box Jumps, 24/20 *If it is muddy outside please Row to save the floors. Comp WOD 1. […]