CFCody & Comp WOD 1. Conditioning With a running clock… AMRAP 5: 21 Box Jumps 20/24 21 DL (95/65) Rest 2:00 AMRAP 5: 15 Cal Row 15 FS (95/65) Rest 2:00 AMRAP 5: 9 Burpee’s 9 Thrusters (95/65)

CFCody WOD 1. Stamina Conditioning EMOMx10 Odd: 10 OHS, 95/65 Even: 10 C2B Pull ups *If you are unable to keep 10 reps in :50 sec find a number that you can..stay consistent. 2. Strength Conditioning 5 rounds NOT for time of:* Max Push Press, Bodyweight Max TTB *No rest between movements, 3 minute rest […]

Team Linda: 10-9-6-5-4-3-2-1 1.5 times body weight DL (can use 2 different bars) 1 time body weight bench press .75 times body weight power clean *1 person working at a time

3.  Conditioning For time: Run 1 mile Then, 7 rounds of: 10 KBS 25/45 5 Wall-ball shots Run 800 Then, 5 rounds of: 10 Wall-ball shots 5 KBS 25/45

CFC WOD Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes between rounds Comp WOD 1. Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes between rounds 2. 50 C2B Pull ups