Cate's CF Xanthi

FITNESS WOD AMRAP 12 : 25m HS walk ( or 30 alt. shoulder taps or 10 wall  climb), 25 swings, 25 OH kb walk lunges INTRO 3x AMRAP 4 : -rest 1' min btw amraps - 7 burpee outo plate, 14 plate G TOH, 21 Climbers View this post on Instagram Collection : Fall - winter Product : Slim-Fit plaid suit vest gray Color code : gray Available Size ( EU ) : 46-48-50-52-54-56 Suit material : %65 viscose , %35 polyester Suit feature : double slits, double button Machine washable : No Fitting : slim-fit Remarks : Dry Cleaner . #classydapper #styling #style #menwithclass #streetstyle #outfitoftheday #menwithstyle #menstyle #mensfashion #menswear #style #themanity #zaragents #outfit #jacket #suit #suits #jacket #shoes #tie #classy #gentlemen #suitup #dapper #bespoke #suitupday #mensfashionblogger #shirts #MensStatus #mensclothing A post shared by Men's Status (@mensstatus) on Oct 31, 2018 at 5:22pm PDT

FTNESS WOD 5RFT : 5 Hang power snatch, 10 OHS, 15 kcal row/ 12 kcal bike/ 10 burpee over bar/ 100 DU/ 100 Climbers (alt. movements in each rnd) INTRO WOD E 3MOM 12 : 200m run, 20 alt. db snatches, 15 k2c/ T2b , 10 one db OH lunges (5 each side) 

FITNESS + INTRO WOD In 14' min running clock: Complete 100 burpees then remaining time Amrap: 14 wall ball 14 swings 14 box jumps

FITNESS TEAM WOD (In teams of 2) AMRAP 16 : # P1--> 9 H P. Clean, 6 Front sq. 3 STOH as # P2--> Complete as many reps as he/she can of burpees! *P1  determines the change * every 2nd min 50m run both INTRO TEAM WOD (In teams of 2) FOR TIME : 200 Ring row, 100 cal row 200 wall ball , 100 sit ups *one athlete work at a time  in any way you want to change

                                  FITNESS WOD 3 Rnds for MAX REPS 1' min each station. 1. Calories row 2. Dumbbell snatches 3. Double unders 4. Toes to bar 5. REST minute INTRO WOD FOR TIME : 30 burpee over bar 200m run 20 front squat 200m run 10 wall climb 200m run 20 front squat 200m run 30 burpee over bar

FITNESS + INTRO  WOD ''DEATH BY WEIGHTED SIT UPS (PARTA) with a running clock perform 3 sit ups the first  30'' sec . 4 sit ups the  second 30''  sec 5 sit ups the thrird..continiuing until  failure * INTRO --> Can do the wod with no weight when the clock hits 8:00 begin PART B FOR TIME : 100 Swings (INTRO--> Russian swing) every time you break perform 5 ground to over head (kb)

FITNESS WOD AMRAP 4 : 10 Box jump, 20 T2b, 30 STOH -rest 1'- AMRAP 6: 10 Box jump, 20 T2b, 30 STOH, 40 Swings, 50 DU. -rest 1'- FOR TIME: 50 Deadlift INTRO WOD 2x AMRAP 6 : 10 HR push ups 10 goblet squat (db) 10 ring row 10 alt. db thrusters -rest 2' min btw amraps- 

FITNESS WOD 3RFT : 60 Wall ball 50 DU 40 Hang snatches 30 Burpee over bar INTRO WOD 3RFT : 200m run 10 thrusters 10 pull ups (use band) 30 plate sit ups *every 2nd min. 3 burpees    (time cup for both 15 min.)

FITNESS + INTRO TEAM WOD (In teams of 4) FOR TIME : #P1--> 6 Bear complex #P2--> 150m Run #P3--> 9 Wall ball + 9 T2b #P4--> Amrap sit ups *Every time all athletes complete the exercises at the station they are, they must do 1 rope climp alt. reps each & then switch stations. WINS the team who does first 100 rope climb!

FITNESS + INTRO WOD EMOM 16 : min.1   5 (tries) bar MU ( intro wall climb) min.2    10 Hang power clean min.3    10 HSPU (Elite--> strict or defisit)                                Intro--> HR push ups or with feet in the box min.4   10 kcal row or bike