Cate's CF Xanthi

FITNESS WOD 3RFT : 50 back rack lunges, 400m run, 25 burpee over bar INTRO WOD 4RFT : 40 air squat, 300m run, 30 HR push ups

FITNESS + INTRO WOD   AMRAP 5 : 15 Squats, 10/7 cal row , 5 burpee over row -rest 1' -  AMRAP 5 : 10 db thrusters, 20 db lunges, 30 climbers (INTRO without dbs) -rest 1'- AMRAP 5 : 10 jump over box , 10 push ups, 10 db snatch -rest 1' - AMRAP 5 : 5 HSPU (INTRO --> ring row) 10 db sit ups, 15 double db deadlifts

FITNESS WOD EMOM 12 : 1 st min:  7 deadlift 2nd min: 9 right arm db push press/ 9 left arm p.p 3rd min: 12 toes  to bar INTRO WOD EMOM 12 : 1st min: 14 double db deadlift 2nd min: 14 HR push ups 3rd min:  14 k2c/ kness to chest 

FITNESS TEAM WOD ( In teams of 2) 10 RFT : As #P1 complete  1 round of 5 deadlift , 5 Hang clean , 5 F. Squat , 5 push press, 5 back squat #P2 run for distance *WINS the team who complete 1st 10 alternate rounds **Every 1000m run (as a team) will deducted from the final time-SCORE 30'' sec (500m -->15'' sec) INTRO TEAM WOD (In teams of 2) FOR TIME : 500m run (together) 400 climbers 300 air squat 200 sit ups 100 wall ball * ONE  ATHLETE WORK AT A TIME while other holds at plank positions

FITNESS + INTRO WOD  AMRAP 7 : 7 V ups, 7 push ups AMRAP 7 : 7 box jumps , 7 GTOH (intro-->plate) AMRAP 7 : 7 kb SDHP , 7 kb thrusters MARAP 7 : 7 snatch (intro--> swings) 7 burpees -btw amraps 2 min rest-

FITNESS + INTRO WOD AMRAP 16 : 30 push press, 20 T2b/k2e/k2e 20 HR push ups, 30 SDHP

FITNESS WOD 4Rnds - 30'' sec ON/ 15'' sec OFF -STOH   -T2b     -rest 1'- 4RNDS -30'' sec ON/ 15'' sec OFF -Alt pistols   - swings INTRO WOD FOR TIME :               (total time 13')  200m run, 50  db snatch, 200m run, 40 db snatch , 200m run, 30 db snatch , 200m run, 20 db snatch , 200m run, 10 db snatch 

FITNEES WOD AMRAP 6: ''Ladder'' 2,4,6,8... burpee pull ups, thrusters -rest 1' min- AMRAP 6 : 6 burpee over bar, 6 clean & clean INTRO WOD AMRAP 12 : 10 Ring row, 15 swings, 20 box jumps 

FITNESS TEAM WOD (In teams of 3) AMRAP 16 : #P1--> AMRAP 3 Power cleans                      as #P2  -//-          rope climbs                      as #P3    -//-       Burpees *WIN the team with   the most reps at all exercises **All athletes must  pass  through each station 2 times INTRO TEAM WOD AMRAP 18 :  #P1--> Amrap 3: wall ball                as    #P2-->   -//-    : Wall climbs                as     #P3-->    Amrap 2  : burpees and 1' min REST  until change *WIN the team with the most reps at all exercises **All athletes must pass through each station 2 times

FITNESS  + INTRO WOD EMOM 18: 1 st min 7 Ground to overhead 2 nd min 9 burpees 3 rd min  12 pistols  (weighted for fitness)