Cate's CF Xanthi

  FITNESS + INTRO  WOD FOR TIME: 4 sets: 1 Rope Climb 12 Thrusters 32 single jump ropes -rest 1'min.btw sets- *target time each set: 2'min. **time cap.each set: 3'min.

FITNESS + INTRO  WOD 4 sets: Ski 500/400m -rest 1'min.-  Row 500/400m -rest 1'min.- Bike erg 500/400m -rest 2'min. b/t ses- *time cap each set: 9 minutew (includes 2 minutes of rest)

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Deadlift Burpees over bar

FITNESS + INTRO  WOD  AMRAP 15: 15 dumbbell box step ups 20 V-ups 15 dumbbell walking lunges OR 14 forward lunges *you may hold the dumbbell however you prefer for the step ups and lunges.

  FITNESS + INTRO  PARTNER WOD FOR TIME: 50 cal.air bike 50 dumbbell push press 50 cal.air bike 50 wall balls 50 cal.air bike 50 dumbbell push press 50 cal.air bike *split all reps as desired -time cap.17'min.-

FITNESS + INTRO  WOD 5 Sets x AMRAP 3: 3 Power clean 6 Push ups 9 Air squat -rest 1'min.b/t sets- *Target Rounds each set: 4+ Rounds

FITNESS + INTRO  WOD "Cardio Wednesday" For Time: 200 single unders *every 2nd minute,12/9 cal.air bike -into- 100 ring row *every 2nd minute,200m row -into- 200 single unders *every 2nd minute,12/9 cal.bike -into- 100 barbell OHS *every 2nd minute,200m row (*time cap.35'min.)

  FITNESS + INTRO  WOD FOR TIME: 100m farmers carry (2x24/16) -into- 5 Rounds: 10 pull ups (OR banded pull ups) 10 box jump over (60/50) -into- 100m farmers carry *time cap.13'min.

  FITNESS + INTRO  WOD 4 sets: 12 double db snatch (2 x 20/10) 8 box jumps (60/50) 8 toes to bar OR 16 knees to chest 8 GHD sit ups OR 16 Abmat sit ups 8/6 cal. echo  bike *target time each set 4'min. **time cap.each set 6'min.

  10/08/23 - 20/08/23 SUMMER  BREAK