Cate's CF Xanthi

FITNESS + INTRO TEAM  WOD  strength AMRAP 20 : #P1 100m run                                     (10 unbroken) Thrusters as #P2-->as many reps as possible burpee over box *Switch stations when #P1 complete 1 round !WHEN each team complete 100 thrusters continue remaining time doing as many sychronized sit ups as possible 

FITNESS + INTRO WOD 2 Rnds of : 40 cal row 40 db snatch , 20 db squat, 20 pull up (for FITNESS) or 20 ring row (for INTRO)

FITNESS WOD 3RFT : 400m run, 15 Hang power clean, 9 pull up INTRO WOD 4RFT : 200m run, 15 burpee jump over box 

FITNESS + INTRO WOD  AMRAP 12 :  10 T2b/ K2e/k2c 15 wall ball 25 DU/ 50 singles

FITNESS + INTRO WOD  3 Rnds - AMARAP 4   each 1. 30 cal row or bike - rem. time thrusters 2. 400m Run - rem time kb SDHP 3. 30 Cal Row  or bike - rem time swings -rest btw rnds 1' min.

FITNESS + INTRO TEAM HERO WOD  ''DORIE'' (In teams of 2) AMRAP 20 : Buy in, 150m partner carry (each) then remaning time: #P1--> 1 rnd of 15 swings, 10 burpees, 5 GTOH as #P2--> Max reps wall ball (switch stations when #P1 complete 1 rnd) *partners rotate each rnd until team completes 150m wall ball then, remaining time : amrap  of the  15/10/15 rep rnds above (*one partner working at a time) ! When #P1 completes 15/10/5 rnd partner switch Continue switching after each rnd until 150 cumulative wall ball are completed by the team , SCORE IN mumber of rnds & reps of the 15/10/5 completed for both partners conbined

FITNESS + INTRO WOD ''MARATHON'' 10RFT : 10 Wall ball, 10 db snatch , 10 push ups, (time cap 12') -rest 3' -  4RFT : 20 OH kb walk lunges, 20 kb sit ups, 15 burpees, 15 kb sit ups, 10 goblet squat, 10 cal row/bike   (time cap 12') -rest 1'-      FOR TIME:  200m sprint

FITNESS + INTRO WOD 5RFT : 15 OHS, (INTRO --> front or back sq.), 9 pull ups, 100m farmers carry

FITNESSS + INTRO WOD  AMRAP 12 :   ''Ladder''  4/4,5/5, 6/6.... Power clean , burpees * Every 2nd set , 100m run

FITNESS + INTRO WOD  FOR TIME : 27-21-15-9-3 deadlift, swings, HR push ups.