CFCody WOD 1.“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups 2.Barbell Conditioning For Time: 10 Snatches (115/80) change weights 8 Snatches (135/95) change weights 6 Snatches (155/105) change weights 4 Snatches (185/135) chan... Continue Reading

CFCody WOD AMRAP 15 50 Double Unders 25/18 Calorie Row/200 meter run 15 Dumbbell/Kettlebell Hang Squat Cleans (50/35) Sub for double unders: 100 singles or 1 min double under practice & drop reps to 30  

WOD Teams of 2: Sand bag Hill Run (70/50) 70 Power Snatches @ 50% max up to (75/55) Sand bag Hill Run (70/50) 50 Power Snatches 60% max up to (95/65) Sand bag Hill Run (70/50) 25 Power Snatches 70% max up to (115/80) Sand bag Hill Run (70/50)

WOD 3 Rounds: 50/35 Calorie Row (running substitute is 500m, to the corner street light by gas station) 100 Double Unders 200 Meter Farmers Carry (55’s/35’s) (manhole on 17th & back)

WOD Build to Heavy: 3-Position Clean + Split Jerk followed by… 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)