CFCody Team WOD Teams of 2:60 Calories/800m run60 slam balls60 Single DB Devils Press (35/50) 50 Calories/600m Run50 Slam balls50 Single DB Devils Press 40 Calories/400m Run40 Wall Balls40 Single DB Devils Press *Compete calories together, divide SB & DP however. 

CFCody WOD Diane on the Run21-15-9Deadlifts (155/225)Hanstand push ups-400m Run after each round HSPU progression15-12-9 HSPUBox inverted push upsstrict presspush ups PureFit WOD 3-4 rounds:12 cyclist squats9 DB snatch6 push ups400m run/row/ski/bike 20

CFCody WOD 12min AMRAP:6 Shuttle sprints12 C2B pull ups/pull ups/ring rows24 Dbl DB step ups (20/24)(35s/50s)-Shuttle = 25ft down & back Finisher3 rounds:10 GHD hip extensions/empty barbell good mornings10 Banded pull aparts PureFit WOD 12 min ARMAP:4 shuttles8 Pull ups/ring rows16 single DB step ups Finisher3 sets:10 Banded good mornings10 Banded pull aparts

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD 20min Clockbuild to a 3RM Front Squat -Allow for 2-3min rest as weight gets heavy Finisher3 sets:20 weighted single let squatsor20 weighted reverse lunges-rest 1:30 after each set-

CFCody WOD 10 Rounds for time:10 T2B/K2E/weighted sit ups/GHD10 burpees to target -Target = 6″ above fingertips with arms reached overhead Finisher – CHAD1000X prep800m Ruck-wear weighted vest or carry a med ball PureFit WOD 6-8 Rounds:10 hanging knee raises/weighted sit ups/ab mat sit ups8 Slam Balls5 up downs/burpees Finisher400m partner med ball carry-walk together, swtich […]