Cate's CF Xanthi

  FITNESS + INTRO  WOD 2 set x AMRAP 5: 5 pull ups 10 push ups(HR) 15 wall balls (6/4) -rest 3'min. b/t sets- *target rounds each set 4+

FITNESS + INTRO  WOD FLEX WOD 3'min. barbell bench press 3'min. strict pull ups 3'min. ab-mat sit ups 3'min. REST 2'min. barbell bench press 2'min. strict pull ups 2'min. alt.V-ups 2'min. REST  1'min. barbell bench press 1'min. strict pull ups 1'min. plank 

  FITNESS + INTRO  WOD AMRAP 10: 20/16 cal.assault bike 200m run 20 hang power snatch (empty barbell) -rest 1'min.- AMRAP 10: 20/16 cal.row 200m run 20 db's push press

FITNESS + INTRO  WOD FOR TIME:  4 sets: 2 Rounds of: 15 db walking lunges 10 alt. db snatches -rest 1:1 b/t sets- set 1:single arm OH lunge (right) set 2:single arm OH lunge (left) set 3:farmers carry lunge (right) set 4:farmers carry lunge (left)

  FITNESS + INTRO  WOD FOR TIME: 10-9-8-7-6-5-4-3-2-1 Burpee dumbbell deadlift *10/8 cal.assault bike after each set -target time:10'-12' min. -time cap.15 'min.

FITNESS + INTRO  WOD AMRAP 20: 200m run 20 sit ups 20 push press 200m run 20 alt.V ups 20 push ups *target rounds: 3+ 

FITNESS + INTRO  WOD "CARDIO"  EMOM 5: (in the same minute) 8 db bench press 8 wall ball EMOM 5: 12/10 Cal.bike EMOM 5: (in the same minute) 8 db bench press 8 wall ball EMOM 5: 50 Double unders EMOM 5: (in the same minute) 8 db bench press 8 wall ball *REST 1'min. after each EMOM

  FITES ++ INTRO  WOD 2 Interval For Time: 21 box jumps over 15 cal.Row 9 burpee box get overs 21 box jumps over 15 cal. Row 9 burpee box get overs -REST until 6'min.mark- 9 burpee box get overs 15 cal.Row 21 box jump overs 9 burpee box get overs 15 cal.Row 21 box jump overs

FITNESS + INTRO  WOD FOR TIME & QUALITY: 2 sets: 9-6-3 reps Hang Squat Clean (50/25) Strict pull ups (OR banded pull ups) -rest 1:1 btw sets- *target time each set 3'-4' min. *time cap each set 5' min.

FITNESS + INTRO  PARTNER WOD FOR TIME: 3 Rounds: #P1: 5 burpee box jump over #P2: 10 power clean -rest until 6'min.- 3 Rounds: #P1: 10/8 cal. bike #P2: 20 wall ball *both complete each station for 3 rounds for  each part of the workout. only switch when both partners are done with movements