CFCody Team WOD Teams of 2:80/100 Calories150 Double Unders/200 Single Unders100 Deadlifts (95/135)150 Double Unders80/100 Calories Post WODTABATA Mash up4 sets:Flutter KicksRussian Twist (add weight if can)

CFCody WOD Strength8min EMOM:1 Clean Pull + 1 Hang Power Clean + 1 Thruster-Build as mechanics allow 3 Rounds:9 Hang Power Cleans (75/115)12 Thrusters15 Burpees over the Bar PureFit WOD 3 Rounds:6 Dbl DB Hang Power Cleans200m Row/Ski/Run/Bike (10)9 Dbl Db Thrusters200m Row/SKi/Run/Bike (10)6 Up downs/Burpees

CFCody WOD 16min AMRAP:200m Run/Row/Ski/Bike (10/12)100m Dbl DB Farmers Carry (35s/50s)1 min Plank Hold -Goal = 4-6+ rounds Post WOD8 set of TABATA:Double or Triple Under Practice PureFit WOD 16min AMRAP:200m Run/Row/Ski/Bike (10/12)100m Dbl DB Farmers Carry 1 min Plank Hold (accumulate) Post WOD8 sets TABATA:Calories on any machine

Active Recovery Day! Open gym 5:15am – 6:15am & 5:30pm – 6:30pm Optional WOD 20 min to build to a1 rep Snatch or  

CFCody WOD 5 rounds:12 Goblet Squats (35/50)1 Rope Climb12 Single arm DB step ups (20/20)(35/50)6 strict pull ups Rope Climb ProgressionHalf Distance2 lay to stand = 1 climb2 Devils Press = 1 climb Post WOD5 KB Windmills/arm-build in load as mechanics allow PureFit WOD 4-5 Rounds:12 Goblet Squats6 single DB hang clean & press (3 […]