WOD 5 rounds; 10 power cleans 135/95 10 burpees COMP WOD 1. Conditioning “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees 2. Strength 4×10 Back Squat, climbing 3. Rowing 9×1:40 on, :20 off (2 min rest after round 5) Record meters for each interval

WOD 15 – 10 – 6: Thrusters (165/115)  *we’ll note percentages to use on board Muscle-Ups or ring dips COMP WOD 1. Conditioning 15-10-6 reps for time of: Thrusters (165/115) muscle-ups or ring dips 2. Snatch A. Quickly work up to a heavy single Snatch Balance B. Quickly work up to a heavy single Squat […]

20 min AMRAP Team of 4 or 5: 15 pull ups 10 SDHP (65/95) 15 jumping lunges 10 KB snatch (35/55) 15 wall ball (15/20) *this is CONGO LINE style.  You MAY NOT pass your teammate.

CFCody Wod 1. Gymnastics Conditioning 2 rounds of: 20 C2B Pull ups Or regular pull ups rest :20 seconds 10 C2B Pull ups rest 3 minutes between rounds. 2. Conditioning AMRAP 15: 5 Power Snatch, 135/95 10 TTB 15 Box Jump Overs, 24/20 Comp WOD 1. Snatch – 8 min max -work up to a […]

AMAZING RACE info CFCody WOD 1. Conditioning Teams of 3: AMRAP 20: 200m Run (together) 40 Squat Cleans* – one athlete works at a time *Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145 2. Conditioning EMOMx12 Min 1: :40 of Rowing for max calories Min 2: :40 of Double […]