CFCody & Comp WOD 1. Conditioning “Black and Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees 2. Conditioning EMOMx12 15 Calorie Row 15 Med Ball Sit ups

CFCody WOD Choose either 1. Snatch EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today). OR 2. Squat 3×2 Back Squat, across then 3. Conditioning 4 Rounds: 400 Meter Run 4 MU or 6 pull ups […]

AMRAP x 25min. Teams of 2 28 Wallball 21 Cal Row 14 HSPU’s

1. Clean and Jerk EMOMx10: 1 Clean and Jerk Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). 2. Squat 3×3 Front Squats, across 3. Conditioning 21 Hang Power Cleans 21 Jerks 21 C2B Pull ups 15 Hang Power Cleans 15 Jerks 15 C2B Pull ups 9 […]

1. Barbell 10 min to work to a heavy DL 2. Conditioning 0:00-8:00min 1200m run- with remaining time AMRAP of DL 155/105 11:00-17:00min 800m run- with remaining time AMRAP of Hang Power Clean 135/ 85 20:00- 24:00min 400m run- with remaining time AMRAP Thrusters 95/65