CFCody WOD 1. Snatch EMOMx10: 1 Squat Snatch 2. Squat – 10 Min 5×4 Back Squats, across 3. Stamina Builder 3 Rounds of “DT” 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 Comp WOD 1. Conditioning 3 Rounds: 500m Row 15 Burpees 10 Goblet Squats (Heavy – you choose 1 or […]

Today’s session is part of a progression for building the snatch. Every week through the end of Regionals you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads. CFCody WoD 1. Conditioning 3 Rounds: […]

1. Conditioning In teams of 2: Seven Rounds For Time of: 7 Handstand push-ups 7 Thrusters, 135/85 7 T2B 7 Push-Press, 135/85 7 Burpees 7 Deck Squats, 70/53 7 Pull-ups

1. Conditioning For Time: 21 Deadlifts (225/155-50%), 70 Double-Unders, 21 Burpees 15 Deadlifts (225/155-50%), 50 Double-Unders, 15 Burpees 9 Deadlifts (225/155-50%),  30 Double-Unders, 9 Burpees 2. Stamina 3rds Max effort Strict HSPU’s

1. Conditioning EMOMx21: Min 1: 100m Run or 12 Cal Row Min 2: 14 One leg Wallballs Min 3: 21 KBS 35/55