WOD “Cindy” 20 min. AMRAP of; 5 pull ups 10 push ups 15 squats COMP WOD 1. Conditioning 10 min. AMRAP of; 50 double unders 21 box jumps 24/20 15 c2b pull ups 2. Strength Front Squat 5 set of 5 3. Gymnastics 5 sets of max reps in :30 second, rest as needed b/n […]
Rest Day.
Posted by CFCody Category: Uncategorized WOD
WOD 5 rounds; 10 power cleans 135/95 10 burpees COMP WOD 1. Conditioning “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees 2. Strength 4×10 Back Squat, climbing 3. Rowing 9×1:40 on, :20 off (2 min rest after round 5) Record meters for each interval
Posted by CFCody Category: Uncategorized WOD
WOD 15 – 10 – 6: Thrusters (165/115) *we’ll note percentages to use on board Muscle-Ups or ring dips COMP WOD 1. Conditioning 15-10-6 reps for time of: Thrusters (165/115) muscle-ups or ring dips 2. Snatch A. Quickly work up to a heavy single Snatch Balance B. Quickly work up to a heavy single Squat […]
Posted by CFCody Category: Uncategorized WOD
20 min AMRAP Team of 4 or 5: 15 pull ups 10 SDHP (65/95) 15 jumping lunges 10 KB snatch (35/55) 15 wall ball (15/20) *this is CONGO LINE style. You MAY NOT pass your teammate.
