Cate's CF Xanthi

  FITNESS + INTRO  WOD "CINDY" AMRAP 20: 5 Pull ups 10 Push ups 15 Air squats

  FITNESS + INTRO  WOD 4 Rounds: 1'min.of Max Overhead Squats 1'min.of Max American kb Swings 1'min.of Box Jumps 1'min.of REST

  FITNESS + INTRO  WOD 5 Sets: 12/10 cal.Echo Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead -rest 1:1 b/w sets-

  REST  DAY

  FITNESS + INTRO  WOD 2 Sets: 5 Rounds: 5 Double DB Hang Power Clean 5 Toes to bar 5 Rounds: 8 Push ups (on dbs) 6 alt.DB Lunges -rest 2'min. b/w sets-

  FITNESS + INTRO  WOD AMRAP 7: 40 cal.Row 30 Push ups 20 Power snatch -rest 2'min.- AMRAP 7: 40 cal.Bike 30 Push press 20 alt.Pistols

  FITNESS + INTRO  WOD FOR TIME: 50 Hang Power Clean *every time you break complete 7 t2b 50 Front Squat *every time you break complete 7 american swings 50 t2b *every time you break complete 5 Hang Power Clean 50 american kb Swings *every time you break complete 5 Front Squats

  FITNESS + INTRO  WOD FOR TIME: 25 Sit ups 75/60 cal. Row 25 Sit ups 75 Wall Balls 25 Sit ups

  FITNESS + INTRO  WOD A. 0'-8' min. 1500/1250m Row 8'-16' min. Find your 3 Rep Max Deadlift 16'-24' min. Find your 3 Rep Max Bench Press B. 3 Sets: 10 Dumbbells Bicep Curls 10 Dumbbells Skull Crushers *rest 1'min. b/w sets

  FITNESS + INTRO  WOD FOR TIME: 10 DB Snatch (right) 10 DB Snatch (left) 10 DB Goblet squat 9 DB Snatch (right) 9 DB Snatch (left) 9 DB Goblet squat ...8,8,8...7,7,7... all the way to 1,1,1