TEAM WOD @ CF ENDURO

Team WOD with VooDoo, Wizard + Gokul

Part 1 (V)(G)
120 Front Squat  in 5:34 @ #130

Part 2 (V)(G)
3 Rds
400m
AMRAP
KTE
KBS 1.5 Pood

Score = 166 KTE and 266 KBS in 29:44

OHS 3 RM + WOD

OHS 3RM
190# / 230#PR

Then

OTM 8 Mins
5 C2B
5 Thruster 140#

Score = 7:36 DnF 10 Reps

PROWLERS

Prowlers 100m x 4 (5 Plates)

1:51, 2:49, 2:34, 3:03

BOX SQUAT + WOD

Box Squat With Killer, DarkKnight + Wizard
160# x 2 x 12

Then

5 Rds
5 Unbroken MU
15 Unbroken WallBall

Time : 11:21 (13 Breaks)

POWER CLEAN + TABATA

Power Clean With LandLord + Viper
210# x 1
221# x 1 x 4

Then

ALT Tabata (V)
DU
Burpee 7' Target

Score = 160

TRAINERS MEETING / LEVEL 1 PREP + TEAM WOD

Team FML Striker, Boxer + JL

200 OHWL 45# plate
200 Burpee 7'
200 Thruster 100#

Time : 49:51

FRONT SQUAT + WOD

Front Squat
300# x 1
300# x 1
300# x 1

Then

8 Mins AMRAP
4 Front Squat 230#
5 C2B
6 Ring Dip (From MU)

Score = 4 Rds

Then

3 Rds (V)(G)
10 Burpee
150m

Time : 5:00

TRAINER TEM WOD

Trainer Team WOD @ Enduro

Snatch - Coach

10mins
250m Row
KB Squat 2 Poods

With Mystique = 71 KB Squat + 82 Cal

SHOULDER PRESS = WOD

Shoulder Press
170# / 181F / 160#

Then

10Mins Ladder (V)(G)
1 KBS
1 Burpee

Score = 9 Rds + 1 Burpee

Then

2Rds (V)(G)
7 Burpee
150m

Time : 2:36

COMBINE TEAM WOD

Team WOD with Cian, Nolan, Mike + Wendy (CF Enduro Athletes)

400m

50m Farmers Walk

400m

Then

3500m Row

AMRAP

DU

Burpee

WallBall 9 Kg

Score : 22: 15 / 444

TRAINER TEAM WOD

Trainer Team WOD with DarkKnight + Cobra + Mustang

5 Mins AMRAP Thruster 140#
Buy In 2 MU

Score = 16

7 Mins AMRAP Burpee

score = 148

PROWLER

Prowler 50m x 8 (7 plates)

23/26/46/38/42/52/1.03/2.29

POWER SNATCH

Power Snatch With Killer + Viper + Butcher
155# x 1  x7

Snatch Push Press
190# x 3 x 5

RDL
230# x 3 x 2
280# x 3

Abs

LEVEL 1 CROSSFIT SAP

Trainers WOD With Cosmit + Erik

Snatch
70Kg x 1 x 2
75Kg x 1 x 2
80Kg x 1 x 2