2016 Amazing Race Info WOD “Jackie” 1,000m row 50 thrusters (45 lbs) 30 pull ups COMPETITORS 1. Snatch EMOMx12: Snatch First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are hang squat snatch Final 4 mins are squat snatch 2. Squat 3×10 Back Squats 3. Conditioning “Jackie” 1000m […]
Posted by CFCody Category: Uncategorized WOD
Surprise TEAM WOD! Come ready to do work…
CFCody & Comp WOD 1. Conditioning 3 Rounds: 5 Clean & Jerk 135/95 10 C2B pull ups 60 double unders 5 Clean & Jerk 135/95 10 KB snatches 35/55 (each arm) 2. Strength 8 x 3 Back Squat
Today our July Challenge bumps up to 4 total stair runs. These do not need to be completed all at once. you can do 2 for warm up and 2 for cool down or all at once. Your choice! CFCody WOD 1. Conditioning 3 Rounds: 100 meter sprint (mailbox) 9 Thrusters, 115/85 12 Overhead walking […]
Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm
