CFCody WOD Community Cup Workout #11000m Rowthen 5 Rounds:25 Pull ups7 shoulder to Overhead (85/135) PureFit WOD Buy in: 800m Row 5 rounds:5 Ring Rows/pull ups10 gorilla Rows7 DB push press Buy out: 800m Row

CFCody WOD Strength/Skill Power Clean3-3-3-3-3 -Lift every 2-3min. Add weight as mechanics allow. Work up to 3RM 4-5 Rounds:5 hang power clean (105/155)(85/135)(55/75)5 Front Squat8 burpees over the bar100ft farmers carry (35s/50s) PureFit WOD 24 min EMOMMin 0-38- 10 DB weighted step ups (1 or 2 DB) Min 4-83-4 50ft shuttle runs Min 9-142-4 strict […]

Active Recovery Day Open Gym – 5-6am & 5:30-6:30pm Optional WOD 5000m Row for time  

CFCody WOD Strength/SkillEvery 2min x 5 sets:1 Power Snatch + 1 Hang Power Snatch-Build each set as mechanics allow 16min AMRAP:2 Rope Climbs4 Power Snatch (105/155)(85/135)(55/75) *add 1 Power Snatch each round. PureFit WOD 16min AMRAP:2 lay to stand10 hang DB Snatch5 Calories *add 5 calories each round Finisher 2-3 sets::30sec copenhagen plank hold (each […]

CFCody WOD 50-40-30-20-10Double UndersSit ups5-4-3-2-1Bar/Ring Muscle Ups Double Under progression80-70-60-50-40 single unders1:00-:50sec-:40sec- :30sec – :20 sec Double Under Practice5-4-3-2-1 50ft shuttle runs Ring/Bar Muscle up progressionJumping ring or bar MUStrict pull upschest 2 bar pull ups PureFit WOD 50-40-30-20-10Single UndersSit ups14-12-10-8-6Ring Rows