CFCody WOD 3 Rounds for Time:15 Chest 2 Bar pull ups25 Hand release push ups400m Run/row/ski/bike (20/24) FinisherTABATA mash up x 4minFlutter kicksV-ups/tuck ups PureFit WOD 3-4 Rounds:10 Pull ups/ring rows15 Push ups400m Run/row/ski/bike (20) FinisherTABATA mash up x 4minflutter kicksv-ups/tuck ups

CFCody WOD Strength/Skill8min clockBuild to a Heavy Complex1 Clean grip deadlift1 clean pull1 Hang power clean1 Power clean 10min AMRAP:20 alternating Pistols10 Power cleans (125/185)(95/135)(55/75) PureFit WOD 15min AMRAP:10 reverse lunges (right leg)10 Dbl DB deadlift10 reverse Lunges (left leg)10 Dbl DB hang power clean200m row/Ski/bike (10)

CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Devils Press (25/35)20 Synchronized Burpees20 Wall Walks20 Synchronized Burpees20 Bar Muscle ups -complete burpees together, divide everything else however.  Muscle up progressionJumping MUBanded MUChest 2 bar pull upsstrict pull ups

CFCody WOD For Time:50 hang Power Snatch (65/95)50 Push Press50 SDHP50 Front Squats PureFit WOD 5 Rounds:10 KBS10 Push Press10 KB SDHP10 Dbl DB Front Squats

CFCody WOD Strength – Power cleans3-3-3-3-3-Build each set as form allows-Complete a lift every 2min-3 quick singles. “Grace”30 clean & Jerks -This is a GLORY BOARD workout. Make sure to record your time! Good Luck. PureFit WOD 15min AMRAP:200m row/ski/bike(10)1 Round of Cindy3-6-9-12-15DB Clean & Jerks Round 1 = 200m + 1 rd of Cindy […]