SATURDAY APRIL 20, 2024
STRENGTH / FOUNDATION
10X1:00:
3 HANG POWER CLEAN
BUDDY WOD
AMRAP 16:00:
TEAMS OF 2 – ALT. ROUNDS
3 DEADLIFT 225/155
6 LATERAL BURPEE
9/7 CAL ROW
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
3 HANG POWER CLEAN
BUDDY WOD
AMRAP 16:00:
TEAMS OF 2 – ALT. ROUNDS
3 DEADLIFT 225/155
6 LATERAL BURPEE
9/7 CAL ROW
COOL DOWN
STRENGTH / FOUNDATION
10:00:
4 BACK RACK REVERSE LUNGE
WOD
12 ROUNDS, 25:00 CAP:
5 PULLUP
10 PUSHUP
15 SQUAT
165M ROW/SKI OR 350M BIKE OR 800M RUN BUY-IN AND BUY-OUT
COOL DOWN
STRENGTH / FOUNDATION
15:00:
3 ARM BAR L/R
10 SA BAND ROW L/R
10 FACEPULL
10 HANG TO ACTIVE SHOULDER
10 SCAP PUSHUP
10 CAT-COW
10 SUPERMAN
COBRA
CHILDS POSE
DOWN DOG
WOD
5 ROUNDS, 20:00 CAP:
20 R. SWING 70/53
15/12 CAL ROW
20 SITUPS
60 DUBS / MOD: 90 SINGLES
COOL DOWN
STRENGTH / FOUNDATION
7X1:30:
3 FRONT SQUAT (ACROSS)
WOD
AMRAP 15:00:
21-15-9-3-6-9-ETC.
HSPU (RX+ STRICT HSPU) / MOD: DB/KB PRESS OR PUSH PRESS
DB/KB STEPUP OVER 35s/25s, 20”
COOL DOWN
STRENGTH / FOUNDATION
10:00:
3 PRESS
5 BENTOVER ROW
WOD
AMRAP 20:00:
3 STRICT PULLUP (RX+ RING MUP)
5 T2B (RX+ TTR)
7 POWER CLEAN 95/65 (RX+ 115/85)
200M RUN OR 550M BIKE
COOL DOWN
STRENGTH / FOUNDATION
20X:30:
POWER SNATCH (ACROSS)
WOD
20:00 CAP:
400M RUN / MOD: 1100M BIKE
20 WALL BALL 20/14, 10/9’
30 DB HANG SNATCH 50/35
20 WALL BALL
20 DB SNATCH
20 WALL BALL
10 DEVILS PRESS
20 WALL BALL
COOL DOWN
STRENGTH / FOUNDATION
12:00:
12 DB CURL
12 DB PRESS
12 DB ROW
12 STRICT KNEE RAISE
BUDDY WOD
6 ROUNDS, 20:00 CAP:
18 BOX JUMP OVER 20”
14 HANG POWER CLEAN 155/105
10 PUSH JERK
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
5 SUPERMAN
5 CAT-COW
5 BIRDDOG L/R
8 SCORPION
8 DOWN DOG TOE TAP
8 HANG ACTIVE SHOULDER
WOD
(MURPH PREP)
5 ROUNDS, 20:00 CAP:
10 PULLUP
20 PUSHUP
30 SQUAT
*EVERY 3:00 STARTING AT 0:00, DO 10 BURPEE
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 BENCH PRESS
10 PULLAPART
WOD
21-18-15-12-9-6-3, 12:00 CAP:
KB SWING 53/35 (RX+ 70/53)
GOBLET REVERSE LUNGE
AFTERMATH
TABATA R. TWIST
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 DEADLIFT
WOD
*FOR TOTAL CALS/REPS
5:00 CAL BIKE
1:00 REST
5:00 CAL RUN OR SKI OR BURPEE TO TARGET
1:00 REST
5:00 CAL ROW
COOL DOWN