Cate's CF Xanthi

FITNESS WOD AMRAP 7 : 8 thrusters, 8 t2b, -rest 1'-  AMRAP 7 : 5 burpees, 5 snatch , 15 DU INTRO WOD AMRAP 6 : 9 wall ball, 9 box jumps -rest 2'- AMRAP 6 : 9 burpee, 9 med. ball  box step over

FITNESS + INTRO  WOD   2RFT : 20 Push ups on kbs, 20 double kb daedlifts, 20 one kb goblet squat, 20 one kb STOH ,  20 one kb goblet squat, 20 one kb STOH ,  20 one kb SDHP , 20 double kb russian swings , 20 one kb snatch , 20 one kb sit ups.

FITNESS WOD 6RFT : 6 clean & jerk , 12 front rack lunges, 6 burpee over bar , 12 weighted sit ups INTRO WOD 8RFT : 6 burpees, 12 air squat, 18 sit ups

FITNESS WOD AMRAP 12 :  ''Ladder'' 3-6-9-12... front squat , (c2b) pull ups *after each set 10 HR push ups INTRO WOD AMRAP 12 :  10 front squat, 10 push ups, 15 ring row 

FITNESS TEAM WOD (In teams od 2) AMRAP 15 : As #P1-->3 clusters 6 jump over the box #P2 --> Max reps V-ups, * E2Minute : 3 sychronized burpees & continue from where they left off **Switch stations when #P1 complete one round INTRO TEAM WOD (In teams of 2) AMRAP 15 : As #P1 --> 6 thrusters 3 burpee over the bar #P2 --> Max reps sit ups * E 2nd minute, 3 sychronized burpees ...

FITNESS + INTRO WOD SEMI -MARATHON WOD  AMRAP 7 : 12 Box jumps                   10 T2b , 8 thrusters -rest 2'- AMRAP 7 : 5 Pull ups, 15 front rack lunges,                   5 burpee over bar -rest 2'- AMRAP 7 : 3 power snatch (INTRO--> 6 push press) 9 wall ball 12 med. ball sit ups.

FITNESS + INTRO WOD AMRAP 12 : ''Lader'' 2,4,6,8,10...deadlift *after every set complete 8 HSPU/ HR push ups 16 wall ball 

FITNESS WOD FOR TIME : 15-10-5 Push press (60%) 30-20-10  Alternating pistols 60-40-20 double unders (or single x 1,5 ) 5-10-15 burpee over bar INTRO WOD EMOM 15 : min 1. Max reps  push ups min. 2.   13/10 cal bike min. 3.   Max reps sit ups (or V-ups)