Cate's CF Xanthi

  FITNESS + INTRO  WOD CONDITIONING Buy in, 100 cal.Row/Ski/Bike then,20 Rounds: 3 DB devil press 6 DB hang power clean 9 DB push press Buy out, 100 cal.Row/Ski/Bike *time cap.40'min.

  FITNESS + INTRO  WOD AMRAP 14: ascending ladder: 5-10-15-20 etc... American kb swings HR push ups Alt.box step ups (60/50)

  FITNESS + INTRO  WOD 0-5 min. 2 Rounds of: 12 barbell OH squats 15 sit ups -rem.time MAX burpees -REST 1'min.- 6-11 min. 2 Rounds of: 10 barbell front squat 15 sit ups -rem.time MAX burpees -REST 1'min.- 12-17 min. 2 Rounds of: 8 barbell front squats 15 sit ups -rem.time MAX burpees

  REST  DAY

  FITNESS + INTRO  WOD 5 Rounds For Time: 15 cal.Assault Bike 12 db deadlifts 9 db hang power cleans 6 db push jerks

  FITNESS + INTRO  WOD TEAM of 2 FOR TIME: 100 Barbell Bench Press *every time you break,perform 15 cal.Row/Ski (your score for this workout is the timeit takes to complete the 100 reps)

  FITNESS + INTRO  WOD CONDITIONING FOR TIME: 120 Double unders 30 barbell Power Clean 60 cal.Assault Bike 20 kip.pull ups 90 Double unders 24 barbell Push Press 45 cal.Assault Bike 15 kip.pull ups 60 Double unders 18 barbell Power Clean 30 cal.Assault Bike 10 kip.pull ups 30 Double unders 12 barbell Push Press 15 cal.Assault Bike 5 kip.pull ups *time cap.35'min.

  FITNESS + INTRO  WOD AMRAP 15: 15 Cal.Row/Ski 12 american kb swings 9 burpees

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Barbell OH squats Toes to bar OR V ups Cal. assault bike

  FITNESS + INTRO  WOD AMRAP 15: 9 cal.Row/Ski/Bike 7 DB front squats 5 dual DB devil press