Cate's CF Xanthi

  FITNESS + INTRO  WOD FOR TIME & QUALITY: 10/9/8/7/6/5/4/3/2/1 (banded) strict pull ups strict DB Press

  FITNESS + INTRO  WOD AMRAP 3 x 4 Rounds: 350m Row 15 HR push ups MAX reps sit ups -rest 1'min.l btw sets-

  R E S T     D A Y  

  FITNESS + INTRO  WOD 3 RFT: 400m Run/Row 21 pull ups 12 alt.db snatches

  FITNESS + INTRO TEAM WOD FOR TIME: 20 cals air bike 20 cals row 80 american swings (split) 15 cals air bike 15 cals row 40 american swings (split) 10 cals air bike 10 cals row 20 american swings (split) *one partner on the bike,one on the row,alternate until doth are done

  FITNESS + INTRO  WOD 12 RFT: 9 wall ball 6 front rack lunges 3 burpee over bar

  FITNESS + INTRO  WOD FOR TIME: 100 Pull ups/ring row 200 Push ups/DB floor press 300/500 DU/Single unders

  FITNESS + INTRO  WOD AMRAP 15: 1 Power clean & jerk, 1 rnd "COVID" 2 Power clean & jerk, 1 rnd "COVID" 3 Power clean & jerk, 1 rnd "COVID"     . . .      until 10 Power clean & jerk, 1 rnd "COVID" * 1 rnd "COVID" = 5 T2b,10 push ups,15 air squat

  FITNESS + INTRO  WOD 8 RFT: 8 cals. Row 8 box jumps 8 burpees 8 alt.db snatches

  FITNESS + INTRO  WOD AMRAP 3: 50 cals of choice 50 bodyweight sit  ups 50 american swings 50 single unders 50 bodyweight lunges -REST 1'min.- AMRAP 6: *same workout,starting from the BOTTOM -REST 2'min.- AMRAP 9: *same workout,starting from the TOP -REST -3'min.- AMRAP 12: *same workout,starting from the BOTTOM

  FITNESS + INTRO  WOD AMRAP 15: 15 (HR) Push ups 250m Row 15 wall ball 100 single unders / 200m Run

  FITNESS + INTRO  WOD 25 RFT: 4 double dummbell snatches 4 burpees

  FITNESS + INTRO  WOD AMRAP 12: 6 back squat 12 push ups 6 back squat 12 t2b/ttr (15 Vups) 6 back squat 12 OH plate step ups

  FITNESS + INTRO  TEAM  WOD FOR TIME: 60 cals air bike 34 push up walk out 60 cals air bike 16 wall climb *one athlete work at a time/ switch whenever they want (time cap.15'min.)

  FITNESS + INTRO  WOD ENGINE 9 set - 2'min. ON/2'min. OFF 300m/225m Row -rem.time max burpees over Row-

FITNESS + INTRO  WOD  6 Rounds 8 hang db box step over 12 db hang clean  16 db S2OH -rest 1'min.btw rnds-

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Single arm db squat snatch (L) 60 DU/120 single unders then, 9-15-21 Single arm db squat snatch (R) 60 DU/120 single unders

  FITNESS + INTRO  WOD FOR TIME: (quality) 45 Hang squat snatch then, AMRAP 3: (intensity) 3-6-9-12... Front squat burpees over bar

  FITNESS + INTRO TEAM WOD AMRAP 12: 80 ttr 80 push ups 80 sit ups 80 alt. db snatch 80 box jumps *as #P1 works , #P2 rest

  FITNESS + INTRO  WOD 7 Rounds (35 min.) 40"sec.Row / 20"sec. Rest 40"sec.Push ups / 20"se.Rest 40"sec.single unders / 20"sec. Rest 40"sec.american Swings / 20"sec.Rest 40"sec.Box jumps / 20" Rest