Cate's CF Xanthi

  REST  DAY

  FITNESS + INTRO  WOD 2 sets: (16'min. total) AMRAP 3: 6 cal.Assault Bike 6 front rack reverse lunges -rest 1'min.- AMRAP 3: 6 DB Deadlifts 6 Front squats -rest 1'min.

FITNESS + INTRO  WOD   4 Rounds: (12'min. total) 40" sec.of MAX burpee-box jumps 20" sec. Transition 40" sec.of MAX american KB swings 20" sec. Transition 40" sec. of MAX Double unders 20" sec. Transition

  FITNESS + INTRO  WOD AMRAP 12: "Buy in" 1000/900m Row/Ski then, MAX rounds of this in remaimimg time: 21 wall balls 12 toes to bar

  LAST DAY BEFORE SUMMER VACATION! workout of your choice

FITNESS + INTRO  WOD   FOR TIME: 30 Devil's cleans every 2 min. (starting at 0:00) 200m Run * time cap.18:

  FITNESS + INTRO  WOD AMRAP 1: 3 Deadlifts (70/45kg) 50 double unders rem.time MAX Bike Cals AMRAP 2: 6 Deadlifts (70/45kg) 50 double unders rem.time MAX Bike Cals AMRAP 3: 9 Deadlifts (70/45kg) 50 double unders rem.time MAX Bike Cals AMRAP 4: 12 Deadlifts (70/45kg) 50 double unders rem.time MAX Bike Cals AMRAP 5: 15 Deadlifts (70/45kg) 50 double unders rem.time MAX Bike Cals

  FITNESS + INTRO  WOD CONDITIONING 3 Rounds: 25 burpees 50 wall balls into... 150/120 cal.Row performed as: 2'min. Work/1'min. Rest *Time cap.35'min. ACCESSORY  For Quality: 50-40-30-20-10 med.ball twists second Front Plank

  FITNESS + INTRO  WOD FOR TIME: 1000m Run 50 pull ups 30 Power Clean (50/35kg) *time cap.18'min.

FITNESS + INTRO  WOD   FOR TIME: 800m Run 40 wall balls 600m Run 30 wall balls 400m Run 20 wall balls 200m Run 10 wall balls *time cap.18'min.

FITNESS + INTRO  WOD   CONDITIONING 5 Rounds For Time: 40 Double Unders 30 V-ups 20 HR Push ups 1,000/900m Assault Bike *time cap.30'min. ACCESSORY 400m Sled Push

  FITNESS + INTRO  WOD "Bell" 3 Rounds For Time: 21 Deadlifts 15 Pull ups 9 Front Squats *time cap.15'min.

FITNESS + INTRO  WOD   {On the 00:00} 4,000/3,600m Bike Erg {On the 10:00} 2,000/1,800m Row {On the 20:00} 1 mile Run SCORE: total working time

FITNESS + INTRO  WOD   3 Rounds: 15 power clean 15 lateral barbell burpees directly into... 3 Rounds: 15 push jerk 15 box jumps *time cap.18'min.

FITNESS + INTRO  WOD   AMRAP 15: 55 wall bals 55 kb swings 55 box jumps

FITNESS + INTRO  WOD   "DT" 5 Rounds For Time: 21 deadlifts 9 hang power clean 6 push jerk

  FITNESS + INTRO  WOD 4 x AMRAP 6: 400m Run 30 alt.db snatches 20 db thrusters -rem.time: burpees