CFCody WOD Strength3-5 set:5 Deadlift-Build to workout weight or slightly heavier For Time:10-9-8-7-6-5-4-3-2-1Deadlift (155/225)(105/155)Handstand Push Up HSPU ProgressionBox Push upsPike push upsWall Walks – 2 Wall Walks after each setRing Push upsPush ups PureFit WOD For Time:10-9-8-7-6-5-4-3-2-1KB DeadliftsInchworms + push up Calories  

Active Recovery Day Open Gym @5:15-615am5:pm-6:30pm Optional WOD 5x 2min rounds:6 Shuttles Max Bar Muscle ups-rest 1 min- Shuttle = 25ft down, 25ft back Post WODAccumulate3min hanging L-sit or  6min EMOM:1 Turkish get up-build in weight-use 1 DB

CFCody WOD Strength8-8-8-8-8Front Squats-Complete a set every 2min 15min AMRAP:100m Single DB suitcase carry (35/50)20 Calorie Bike/Row/Ski/400m run30 Alternating DB Hang Snatch (35/50) PureFit WOD 15min AMRAP:100m single DB suitcase carry 20 calories30 Alternating DB hang Snatch Post WOD6min EMOM:1 turkish get up (each arm)

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.