Cate Cross Xanthi

FITNESS WOD AMRAP 14:

20 HSPU, 20 OH lunges, 20 box jump

INTRO WOD FOR TIME:

10-9-8...3-2-1 Wall ball, ring row, Thrusters

FITNESS + INTRO TEAM WOD (In pairs of 2)

FOR TIME:

200 Power clean (INTRO-->plate GTOH)

150 front squat

100 push jerk

*one person is on the bike or row at all time

switch people on bike or row  constantly and split

up reps on the barbell as you wish!

FITNESS WOD AMRAP12:

12 burpee over bar, 14 clusters(30/15) 12 burpee over bar,

12 clusters (30/20), 12 burpee over bar, max reps clusters (45/30)

until the time capture.

INTRO WOD FOR TIME:

21-18-15-12-9-6-3

Deadlift, db snatches, jump over box

FITNESS WOD EMOM 8:

min.1: max reps pull ups, min 2: max reps front squat

min.3: max reps T2b min.4:max reps push press

min:5 REST & continue with one move time each ex.

-rest 1' min- 3 rnds FOR TIME:

16 kb swings, 16 db snatch

INTRO WOD AMRAP 12:

''Ladder'' 3/3/3,6/6/6,9/9/9...

Front squat, knees to chest, Push ups

FITNESS WOD FOR TIME:

30-20-10 Wall ball, T2b, cal row -rest 1'-

20-10-5 wall ball, TTR, cal bike.


INTRO WOD EMOM 15:

min.1 :12 deadlift min.2: 12 pull up (jumping or use band)

min. 3: 12 push press min. 4: 12 burpees

min.5: 12 sit ups

FITNESS WOD ''THE SEVEN'' 7RFT:

7 HSPU, 7 Thrusters, 7 T2b, 7 deadlift, 7 burpees, 

7 swings, 7 pull ups. 

INTRO WOD 5RFT:

10 kcal bike, 5 deadlift, 5 thrusters, 10 ring row,

10 box jumps

FITNESS TEAM WOD (In pairs of 3)

FOR TIME: Run 1000m together then, 

3 rnds of: 30 box jumps, 30 hang clean, 

20 wall ball, 

*When all  3 teammates come into the run, each person

starts at a different movement. They will rotate movements

once every person has completed the movemet they are on.

Each  partner will do each movement 3 times!

INTRO TEAM WOD (In pairs of 2)

FOR TIME: 100 Thrusters

                 50 burpees

               100 swings

                 50 goblet squat

                100 push press

                 50 front rack lunges

*One athlete work at a time

FITNESS WOD AMRAP 12:

''Ladder'' 2,4,6,8,10 ...

Hang snatch, back neck lunges, 

burpee 

INTRO WOD EMOM 12: 10 push ups, 20 climbers

10 squat jump

FITNESS WOD FOR TIME:

3/3, 6/6, 9/9, 12/12, 15/15 OHS, burpee over bar

-rest 1'-  3/3, 6/6, 9/9, 12/12, 15/15

power clean, HR push ups

INTRO WOD FOR TIME:

25- 15- 5 ring row , cals row then 

25-15-5 Push press, front rack lunges