6/16/22

WOD

For time:
60 Calorie Row
40 Kettlebell Swings, 53/35-lbs.
20 Toes-to-Bar

Rest as needed

For time:
20 Toes-to-Bar
40 Kettlebell Swings, 53/35-lbs.
60 Calorie Row

6/15/22

WOD

EMOTM for 10 minutes:
1: 3-10 Strict Ring Dips
2: 3-10 Strict Ring Pull-ups

10 minute AMRAP of:
10 DB Snatches, 50/35-lbs.
10 Cal Bike

6/14/22

WOD

5 rounds for time of:
50 Wall-balls, 20/14-lbs.
Run 400m

6/13/22

WOD

“CFT Test”

For Max Reps:
3:00 Max Double-unders
Rest 3:00
3:00 Max Pull-ups
Rest 3:00
3:00 Max Alternating Pistols

6/12/22

WOD

Rest Day

6/11/22

WOD

40 minute AMRAP of:
30/20 Calorie Row
15 Burpees over the Rower
20 Kettlebell Swings, 53/35-lbs.

*Share rounds 1:1.
*Athlete 2 may start their round once Athlete 1 starts their Swings.

6/10/22

WOD

Every 2:00 for 10 sets:
Snatch or Clean and Jerk, 1 rep

10 minute Accessory AMRAP of:
Strict Press x 5 reps
Bent Over Row x 10 reps
Walking Lunge x 20 steps
*same barbell for all*

6/9/22

WOD

“CFT Cindy”

20 minute AMRAP of:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats

Macronutrients are the components of food used by the body to build and maintain its physical structures and functions.

6/8/22

WOD

Every 6:00 for 5 sets:
15/10 Calorie Bike
50 Double-unders
15/10 Calorie Row
20 Sit-ups

*RX+ = GHD Sit-ups

6/7/22

WOD

Every 2:00 for 5 sets:
Back Squat, 5 reps

21-15-9 reps for time of:
Alternating DB Snatch, each arm, 50/35-lbs.
Double DB Box Step-up, 24"/20"