CFCody WOD 1.  Conditioning 3 Rounds: 21 Calorie Row/400 meter run 15 Burpee box jump overs 9 Squat Snatches, 135/95 2. Conditioning EMOM x 10 odd: 8-10 Deck squats (KB or med ball) even: 10-12 Toes to Bar *choose weight – work for 45 sec/min, consistency is goal Comp WOD 1. Snatch – 8-10 min […]

Teams of 2, AMRAP 20: 16 C2B, 30 Clean and Jerks 20 HSPU, 30 Power Snatches 76 DU, 30 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105

1. Conditioning 30 CTB PU 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans (135/95) 400m Run 30 CTB PU Comp WOD 1.  Clean and Jerk A.  Doubles at 60, 70, 75 and 80% B.  Single at 85%, then build to a heavy for the day (NOT max) 2.  Condtioning 30 […]

1.  Front Squat A.  3 reps at 78% B.  1 rep at 83% C.  3 reps at 78% D.  1 rep at 85% E.  3 reps at 78% F.  1 rep at 87% 2.  Conditioning 50 KBS 35/55 100 DU 50 Wall Balls, 20/14 750m Row

Rest Day! Open gym at 5:30am Oly Class at 5:30pm