WOD On the Minute x 21: Minute 1 – 15/12 Calorie Row (burpees can be substituted) Minute 2 – 15 Box Jump Overs (24″/20″) Minute 3 – 15 Medball Squat Cleans (20/15) COMPETITORS WOD 1. Midline Conditioning 3 Giant Sets of: 30 medicine ball situps 15/20 30 banded good mornings 30 second Hollow Hold * […]
Posted by CFCody Category: Uncategorized WOD
WOD Conditioning 3 RFT: 400m Run 10 Clean and Jerks, 135/95 COMPETITORS 1. Snatch work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) 2. Back Squat 3×6 Across 3. Conditioning 3 RFT: 400m Run 10 Clean and Jerks, 135/95
That’s a wrap! Session 2 of CFCody Kids was somehow better than the first! What a great group of kids and the progress was incredible to see. Good luck with school and see you all next summer! Double “Helen” In teams of 2 complete: 12 pull ups 21 KBS 25/35 400 meter run 6 rounds […]
CFCody & Comp WOD 1. Conditioning Ascending Ladder for 8 Minutes: 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB Rx – 115/80 2. Strength 6×4 Back Squats, across 3. Gymnastics Pulling Complete 5 of the following complexes: 5 strict pull ups + 5 Kipping C2B pull ups + […]
CFCody WOD 1.Conditioning 2 RFT: 20 Thrusters, 95/65 20 Pull ups 20 Wall Balls 20 Calorie Row 2. Conditioning EMOM x 10 min 12-15 burpee’s 10 alternating KB snatch (You choose weight) Comp WOD 1. Strength Conditioning 4×8 unbroken Cleans, climbing – rest as needed 2. Strength Conditioning 3×10 Press, climbing – rest as needed […]
