CFCody WOD 1. Conditioning 5 RFT: 21 Wall Balls 15 KBS (35/55) 9 TTB 2.  Midline A.  3×20 weighted Sit ups – feet anchored B.  3×30 Good Mornings, 45# Comp WOD 1. Conditioning 5 RFT: 21 Wall Balls 15 KBS (35/55) 9 TTB 2. 50-40-30-20-10 Calorie Row, 1 minute rest between sets 3.  Midline A. […]

CFCody WOD 1. Snatch “Isabel” 30 Snatches for time, 135/95 2. 50-40-30-20-10 Calorie Row, 1 minute rest between sets or                                                             4 x 400 Meter Sprints with 1 min rest b/t sets Comp WOD 1. Snatch “Isabel” 30 Snatches for time, 135/95 2. Snatch Accessory Work 5×1 Snatch Pulls, Climbing 3. Squat 3×2 […]

Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (53/35) 100 Calorie Row

WOD 21 Power Cleans, 21 Ring Dips, 400 Meter Run 15 Power Cleans, 15 Ring Dips, 400 Meter Run 9 Power Cleans, 9 Ring Dips, 400 Meter Run Rx Load – 135/95 COMP WOD 1. Conditioning 21-15-9 Power Cleans, 135/95 Ring Dips 400m Run 2. Row Conditioning 50-40-30-20-10 Calorie Row :20 rest between efforts 3. […]

WOD & COMP WOD NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer. With a running clock… A. At the 0:00 EMOMx8: 1 Squat Clean at 80% B. At the 12:00 EMOMx8: 1 […]