Cate's CF Xanthi

  FITNESS + INTRO  WOD For Time: 21-15-9 cal.Assault Bike Dumbbell Bench Press Chest to bar Pull ups

  FITNESS + INTRO  WOD "ISABEL" For Time: 30 Snatches -any type of Snatch is acceptable (Power Snatch,Squat Snatch)

  FITNESS + INTRO  WOD FOR TIME: Power Cleans Pull ups (OR ring row) Front Squat Pull ups (OR ring row) *time cap.18'min.

  FITNESS + INTRO  WOD FOR TIME: 100 cal. of choice 100 wall balls *you can partition the reps as you want *time cap.18'min.

  FITNESS + INTRO  WOD CONDITIONING 5 Rounds For Time: 400m Run 30 AbMat sit ups 20 lateral barbell burpees 10 front rack reverse lunges *time cap.35'min.

FITNESS + INTRO  WOD   EMOM 16: min.1: 9/7 cal.Assault Bike min.2: 15 toes to bar min.3: Max DB Bench press min.4: REST

  FITNESS + INTRO  WOD 5 Rounds For Time: 21/16 cal.Row 15 box jumps 9 barbell Power Snatch *time cap.15'min.

  FITNESS + INTRO  WOD For Time: 21 kipping pull ups 50 double unders 21 barbell thrusters 18 kipping pull ups 50 double unders 18 barbell thrusters 15 kipping pull ups 50 double unders 15 barbell thrusters 12 kipping pull ups 50 double unders 12 barbell thrusters 9 kipping pull ups 50 double unders 9 barbell thrusters *time cap.18'min.

  FITNESS + INTRO  WOD For Time: Descending Ladder: 10-9-8-7-6-5-4-3-2-1 Over Head Squat Burpees over Bar

  FITNESS + INTRO  WOD CONDITIONING 10 Rounds: 1'min.Row/Ski calories 1'min.Bike Erg/Bike Air calories 1'min.Shuttle runs 1'min.REST *Score: Lowest round of reps accumulated

  FITNESS + INTRO  WOD AMRAP 15: Ascending ladder: 5-10-15-20 etc. cal.Assault Bike DB Bench press Ab Mat sit-ups

  FITNESS + INTRO  WOD 3 Rounds x AMRAP 3: 21/16 cal.Row/Ski 15 DB Front Squat -rem.time MAX Power Snathes -rest 1'min.b/w rnds-

  FITNESS + INTRO  WOD 5 Rounds For Time: 30/25 cal.Assault Bike 20 barbell Sumo Deadlift High Pull 10 burpees over barbell *time cap.20'min.

  FITNESS + INTRO  WOD Every 2'min. until you finish... 10 cal. Row -rem.time MAX american kb swings *keep repeating this until you reach 150 american kb swings

  FITNESS + INTRO  WOD CONDITIONING For Time: 50-40-30-20-10 Air squats Sit ups Cal.Assault Bike Alt.DB Hang clean & jerk

  FITNESS + INTRO  WOD TEAM of 2: 10 Rounds (5 each) 15 cal.Assault Bike 10 DB bench press 5 strict pull ups *time cap.22'min. OPTIONAL GRIP WORK 4 Rounds for Quality: 1'min.Pinch plates hold 10 plate deficit push ups

  FITNESS + INTRO  WOD AMRAP 13: 15m dual DB front rack lunges 18/15 cal. Row/Ski 12 toes to bar (OR V-ups)

  FITNESS + INTRO  WOD 4 Rounds For Time: 15 cal.assault Bike 10 box jumps 5 barbell Deadlift