CFCody WOD Post – Nutrition Challenge Test WOD with a 22min Clock0:00-12:001 mile Run*rest the remaining time until 12:0012:00-22:0010min AMRAP:Cindy 5 pull ups10 Push ups15 Squats *Complete this EXACTLY the same way as the first time.*Use a NEW Scorecard to record your results. Nutrition Challenge ParticipantsTomorrow (Tuesday May 20) is the official LAST day of the […]

Team WOD25 minute AMRAP:1 rope climb (15/15 ft)/partial rope climb/lay-to-stand10 walking lunges10 ab-mat sit-ups*partner 1 completes full round while partner 2 rests, then switch Accumulate:50 KB side bends/side– Use a light load.

EMOM 5:5 hang power snatches– Practice cycling at a light load.WOD10 rounds for time:3 hang power snatches (95/135 lb)(65/95 lb)(45/65 lb)30 running step single-unders (scale reps to 20)   PUREFIT8 Rounds for time8 Alternating DB Snatch20 Single Unders or Running Step single Unders FINISHER 3 Rounds :20 Hollow Hold20 Deadbugs15 GHBridges

WOD5 rounds, each for time:450/500-m row20 push press (55/75 lb)(35/45 lb)– Rest as needed between effortsPost-workoutAccumulate:30-50 GHD hip extensions/good mornings with barbell   PUREFIT 5 rounds, each for time:400m row20 push press – Rest as needed between effortsPost-workoutAccumulate:30-50 GHD good-mornings with band

Open gym times 5:15-6:15 a.m. and 5:30-6:30 p.m.WODAMRAP 9:3 thrusters (110/165 lb)(75/115 lb)(35/45 lb)3 ring muscle-ups/3 ring dips3 lateral burpees over the bar