CFCody & Comp WOD 1. Conditioning: 500m Row Time test GLORY BOARD Wod 2. Conditioning 5 RFT: 7 unbroken TTB + 14 unbroken Wall Balls (15/20) + 21 unbroken Double unders Rest :30 between rounds Work the UNBROKEN piece here. If that means you lessen your reps to something manageable then do. HOLIDAY SCHEDULE Monday, […]
No Olympic Lifting Tonight. CFCody & Comp WOD 1. Conditioning 20 calorie row 10 C2B pull ups 10 Front Squats 115/165 – no racks 10 Burpees 15 Calorie Row 10 C2B pull ups 10 Front Squats 115/165 – no racks 10 Burpee 10 Calorie row 10 C2B pull ups 10 Front Squats 115/165 – no […]
Posted by CFCody Category: Uncategorized WOD
1. Conditioning 15-12-9-6: Power Clean (155/105) TTB Push Jerk (155/105) BJ (24″/20″) 2. Squat 2×10 Back Squats or Midline: 2 rounds Max boat hold 25 supermans Max plank -stay consistant Comp WOD 1. Conditioning 15-12-9-6: Power Clean (155/105) TTB Push Jerk (155/105) BJ (24″/20″) 2. Snatch Work up to a 1-rep heavy from the hang […]
CLASS IS AT 8:00 a.m. WOD Teams of 2 AMRAP 20: 14 kb Swings (70/53) 14 Box Jumps (24″/20″) Row 400m 14 burpees Row 400m *one person works at a time
WOD 30 Rounds: 5 Wall Ball Shots (20/14) 3 Handstand Pushups 1 Power Clean (225/155) *scale weight accordingly COMP WOD 1. Conditioning “Hollyman” 30 RFT: 5 Wall Balls, 20/14 3 HSPU 1 Clean, 225/155 2. Gymnastics 4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets. For example, […]
