CFCody WOD 21-15-9 Dbl DB Box Step up Overs (35s/50s)(20/20) C2B pull ups/Chin over the bar pull ups/Banded strict pull ups Calories -3 Wall Walks after each set Finisher 4 sets: :30sec Handstand hold or Overhead Plate hold PureFit WOD 21-15-9 DB box step ups pull ups/ring rows Calories -3 inchworm + push up after […]

Team WODOn a 20:00 clock with a partner:Bike (row/ski) for distance– Trade off as desired.– Starting at :00 and again every 2:00, each partner performs 20 double-unders.Post-workout accessoryAccumulate:30 single-leg unloaded deadlifts, right leg30 single-leg unloaded deadlifts, left leg

WOD2 rounds for time:40/50-cal row40 burpees30 knees-to-elbows PUREFIT2 Rounds30 Calories25 Burpees/Pushups to stand20 Knees to elbow on bar or ground

WODPre-workout strengthEMOM 8:2 shoulder presses– Build in load every 2:00.– Use 50-60% of the top set for the workout.4 rounds for time:400-m run (row or ski 400/500m, bike 20/24 cals)12 shoulder presses PUREFIT4 Rounds 300M/ 15 cals10 Filly Press10 GH Bridges10 Crunches

Open gym 5:00 – 6:00 am and 5:30 – 6:30 pmWODAMRAP 9:12 alternating hang DB snatches (35/50 lb)(20/35 lb)6 single-arm DB overhead squats, left6 single-arm DB overhead squats, right12 lateral jumps over the DBPost-workout accessoryEMOM 6:Min 1: Single-arm DB suitcase carry, right arm (100 ft)Min 2: Single-arm DB suitcase carry, left arm (100 ft)