Cate's CF Xanthi

FITNESS + INTRO  WOD   6 set x AMRAP 90"sec. 6 cal.assault Bike 9 american kb swings -rest 90"sec.b/w sets-

  FITNESS + INTRO  WOD 4 Set x AMRAP 3: 20 alt.db Snatch 15 wall balls 10 push jerk *rest 1'min.b/w sets

  FITNESS + INTRO  WOD 15'min.to get as far as possible 8-10-12-14-16-18-20 Farmer's Carry (12m) Shuttle runs (12m) Double kb deadlifts

  FITNESS + INTRO  WOD 10 Rounds For Time: 5 Hang Power Clean 10 Hand Release push ups 20 Double Unders *time cap.18'min.

  FITNESS + INTRO  WOD AMRAP 15: 15 wall ball 15 american kb swings

  FITNESS + INTRO  WOD FOR TIME: 50 Hand Release Push Ups 50 russian kb Swings 50 Burpee to target 50 russian kb Swings 50/35 cal.Assault Bike

  FITNESS + INTRO  WOD 3 Rounds For Time: 30 barbell Overhead Squat 30 air squat 30 cal.Row ACCESSORY work 3 sets of MAX effort weighted knee tucks with 60"sec.rest between sets. *Shoot for a weight that gets you between 20-25 reps

  FITNESS + INTRO  WOD "CardioWed" 3 sets: (34min.total) 2 Rounds: 1'min.calorie bike erg OR airbike 1'min.burpee to target -rest 2'min.- 2 Rounds: 1'min.calorie Ski OR Row 1'min.shuttle run (12m) -REST 2'min. b/w sets- *SCORE = Calories + Reps Target Reps each set: 120/100

  FITNESS + INTRO  WOD 25 Rounds: 4 double DB Snatches  4 Burpees *time cap.18'min.

  FITNESS + INTRO  WOD 15'min. to get as far as possible... 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Wall balls Cal.Row/Ski Sit ups ACCESSORY work (optional) Weighted Planks  3 set x 1'min.ON /1"min. OFF