WOD10 x 1:00 rounds:5 back squats (60-70% of max)Max-reps ring dips (box dips)– Rest 1:00 between rounds.– Score is total ring dips.

WOD“Nancy”5 rounds for time:400-m run15 overhead squats (65/95 lb)(55/75)(35/45)   PUREFITNancy-ish400m Run15 OHS with band/goblet squats

WODEvery 5:00 for 5 rounds:50 double-unders (75 single-unders)10 kipping pull-ups 10 push jerks (105/155 lb)(65/95)(35/45)Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)(20/35 lb)– Rest with the remaining time in the intervals. PUREFIT Every 4:00 for 5 Rounds50 Singles10 Pullups/Ringrows10 DB Push Jerks1 Length walking lunges-rest with the remaining time in the interval-  

CFCody Team WOD Teams of 2:6 rounds:1 min @ each station:1- 50ft shuttle runs (25ft down, 25ft back)2- Alternating DB Snatch (35/50)3- Hand release Push ups4- 1 min Calories -1 person working at a time. Each partner works for :30sec of each min.  

CFCody WOD Strength/SkillEvery 2min x 5:3 Sumo Deadlifts2 Sumo Deadlifts + 1 shrug1 Sumo Deadlift High Pull-build in load as mechanics allow. WODFor Time:50 Deadlifts (65/95)(45/65)50 SDHP-Every min, beginning with 0:00, complete 7 Knees 2 Elbows/knee raises/weighted sit ups PureFit WOD For Time:50 KB deadlifts50 Calories50 SDHP-Every min, beginning with 0:00, complet7 Knee raises/weighted sit […]