CFCody WOD 4 Rounds:10 Deadlifts (155/225)(105/155)30 Wall Balls  Post WODTABATAV-up – 3 minFlutter kicks – 2 minOH weighted sit ups – 1 min PureFit WOD 4 Rounds:10 Dbl DB Deadlifts20 Slam Balls30 Wall Balls Post WODTABATAV-up – 3 minFlutter kicks – 2 minOH weighted sit ups – 1 min

21-15-9Pull upsDB Clean & Jerks/Right Arm (35/50)(20/35)DB Clean & Jerks/Left Arm Post WOD200m DB OH Carry-Use WO Weight if possible PureFit WOD 21-15-9Ring Rows/pull upsDB Clean & Jerks/Right Arm DB Clean & Jerks/Left Arm-400m row/run after each set

Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD “Isabel”30 Power Snatch (95/135)(65/95) Post WOD8min ClockBuild to a heavy 1 rep Snatch-Power or Squat- or  5 rounds:12 Alternating step ups (20/24)6 Bar Muscle ups -rest 2 min- 5 Rounds:12 alternating step ups3 Wall Walks  

CFCody WOD 10-20-30-40-50AbMat Sit ups100-200-300-400-500mRun/Row/Ski-Perform 100m Dbl DB farmers Carry (35s/50s)(20s/35s) after each set of Sit ups. Example of 1st round: 10 AbMat sit ups + 100m Farmers Carry + 100m Run/Row/SkiExample of 2nd round: 20 AbMat sit ups + 100m Farmers Carry + 200m Run/Row/Ski Bike Calories – (10/12)(12/14)(14/16)(16/18)(18/20) PureFit WOD 10-20-30-40-50AbMat Sit ups100-200-300-400-500mRun/Row/Ski-Perform 100m […]

CFCody WOD Strength/Skill6min EMOM:1 Squat Clean Thruster -Build to a heavy Single Conditioning12min AMRAP:10 Calories/100m run3 Thrusters (125/185)(95/135)(65/95)12 Calories/200m run3 Thrusters14 Calories/300m run3 Thrusters16 Calories/400m run-continue to add 2 calories or 100m run each rd. for 12min. PureFit WOD Strength/Skill6min 3 EMOM:3 DB squat clean Thrusters Conditioning12min AMRAP:10 Calories/100m run3 Thrusters (125/185)(95/135)(65/95)12 Calories/200m run3 Thrusters14 Calories/300m […]