CFCody Team WOD With a Partner for Time:160 Double Unders/240 single unders160 Ab Mat Sit ups160 Double Unders/240 single unders160 DB Push Press (35s/50s)160 Double Unders/240 single unders400m DB Farmers Carry-Split work as desired-Use 2 DBs

CFCody WOD Strength – 12min clock4 sets:3 Deadlifts-Build to a heavy set of 3 WODEvery 2min x 8:5 Deadlifts (185/275)(155/225)(125/185)10 Wall Balls (14/20) PureFit WOD Buy in:1000m Row/Run/Ski -rest 3 min- Every 2min x 8:10 DB/KB Deadlifts (1 or 2 ... Continue Reading

CFCody WOD with a running clock@ 0:0015-12-9-6-3T2BDbl DB OH walking Lunges (35/50) @ 12:00min15-12-9-6-3CaloriesLateral Burpees over the rower or DB PureFit WOD With a running clock@ 0:0015-12-9-6-3med Ball sit upsweighted walking lunges @ 12:00min15-12-... Continue Reading

Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30am Optional WOD 14min AMRAP:Max Calories-Every 2min, including 0:00, complete 16 Alternating DB Snatch (35/50)

CFCody WOD Every 2 min x 7 sets:3 Push Jerks + 1 Split Jerk-Starting weight should be around 60% of 1 Rep Push Jerk-Add weight as can FinisherFor Time:15 Box Jumps (30/24)400m Run/Row/Ski/Bike (24/20)20 Box Jumps (24/20)400m run25 Box Jumps (20/18)400m Ru... Continue Reading