Active Recovery Day Open Gym: 5:15am – 6:15am & 5:30pm – 6:30pm Optional WOD 100-80-60-40-20Double Unders/single unders-Complete 20 T2B/K2E/weighted sit ups after each set ex: 100 Double Unders + 20 T2B, 80 Double unders + 20 T2B, ….

CFCody WOD Strength (15min tops)Back Squat5-5-5-5-5-complete a lift every 2-3min 8-10 Rounds:3 Muscle ups (bar or ring)4 TALL Box Jumps (24/30) Muscle up progressionC2B pull upsStrict pull upsJumping bar/ring MU PureFit WOD 5 rounds:5 Pull ups/ring rows10 DB step ups (5 each leg)15 med ball sit ups100m run/row/ski/bike (5)

CFCody WOD 3 rounds:400m Run/Row/Ski/Bike (20/24)21 Med Ball Squat Cleans (14/20)12 Power Cleans (105/155) Post WOD2 Sets:400m Run-rest 3min b/w sets PureFit WOD 3 Rounds:200m Run/Row/Ski/Bike (20)12 Med Ball front squats400m Run/Row/Ski/Bike (10)12 Med Ball Power Clean200m Run/Row/Ski/Bike

Partner WODAMRAP 20:5 strict toes-to-bars (leg raises to a target)10 double-DB front squats (35/50 lb)(20/35 lb)10/6-cal Echo bike– 1 person does a round, then the next person does a round.– After each partner completes a round, add 1 calorie to the bike.

WODOption #1Pre-workoutEvery 1:30 for 6 sets:Sets 1 and 2: 3 power clean and jerksSets 3 and 4: 2 power clean and jerksSets 5 and 6: 1 power clean and jerk“GRACE”For time:30 clean and jerks (95/135 lb)(65/95 lb)Option #2On a 15:00 clock:75 burpees– Every minute on the minute (including 0:00) complete 5 power snatches (55/75 lb)(45/65 lb) In the […]