CFCody WOD 3 sets:600m Run/Row/Ski/Bike (20/24)2 Rounds:DT-Partner 1 runs, while partner 2 does DT.  switch once both are done DT =12 Deadlifts  (105/155)(85/135)(65/95)9 Hang Power Cleans6 Push jerks Finisher8 Rounds of Cindy-partner completes entire round then switch

CFCody WOD 20min AMRAP:4 DB Thrusters (35s/50s)6 T2B/K2E/weighted sit ups24 Double Unders/48 Single Unders PureFit WOD 16min AMRAP:4 DB Thrusters6 knee raises/weighted sit ups30 Single Unders

CFCody WOD 2 Rounds for time: 20/25 Calories/400m run 30 Pistol squats/reverse lunges 20/25 Calories/400m run 90 step ups (20/24) Pistol Squat progression box or ring assisted deck squat (single leg stand or both legs) Single leg squat to box PureFit WOD 20 Calories 40 reverse lunges 40 Box Step ups 20 Calories 30 Curtsy […]

Active Recovery Day Open gym5 – 6am & 5:30-6:30pm Optional WOD Every 4min x 48 Hand Release Deadlift (heavy)200ft Farmers Carry -build in weight as mechanics allow-choose farmers carry weight

CFCody WOD Strength/SkillEvery 1:30 x 6:Set 1 & 2: 3 Clean & JerksSet 3 & 4: 2 Clean & JerksSet 5 & 6: 1 Clean & Jerk-build as mechanics allow, heavier than workout weight if possible. Glory Board WOD“Grace”30 Clean & Jerks (95/135) or  5 Rounds5 Clean & jerks (95/135)(95/65)(35/45)200m Run/Row/Ski/Bike (10/12) PureFit WOD 3 […]