STRENGTH / FOUNDATION
12:00:
5 DB FLOOR PRESS
10 PLANK ROW
15 PULLAPART
BUDDY WOD
*TEAMS OF 2 – ALT. ROUNDS
16:00:
6 ROUNDS
8 DB HANG SNATCHES 50/35
8 SQUAT THRUSTS
THEN, 6 ROUNDS
8 INCHWORM TO FLOOR
8 SQUAT JUMPS
THEN, AMRAP REMAINING TIME
8 GOBLET LUNGES
8 RING ROWS
COOL DOWN
STRENGTH / FOUNDATION
15:00:
3 ARM BAR L/R
5 BRIDGE W/ :05 HOLD
5 BIRDDOG W/ :03 HOLD L/R
5 CAT-COW
5 SUPERMAN
COBRA
CHILD POSE
DOWN DOG
LEG OVER L/R
WOD
AMRAP 15:00:
10 KB SDHP 70/53 (RX+ MB G2SH 70/50)
200M ROW-SKI OR 450M BIKE OR 175M RUN
10 T2B
COOL DOWN
STRENGTH / FOUNDATION
12:00:
2 FRONT SQUAT
WOD
6 ROUNDS, 16:00 CAP:
12 HSPU / MOD: PUSHUPS
6 HANG SQUAT CLEANS 135/95
40 DUBS / MOD: 60 SINGLES
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
2 HANG POWER SNATCH (ACROSS)
WOD
1 TO 10, 16:00 CAP:
STRICT PULLUP
POWER SNATCH 115/85
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
3 BACK SQUAT (ACROSS)
WOD
14:00 CAP:
21-18-15-12-9-6-3
BURPEES
12 BOX JUMP OVERS 24/20”
AFTERMATH
100 SITUPS
COOL DOWN
STRENGTH / FOUNDATION
10:00:
5 DB PRESS
5 DB ROW
WOD
AMRAP 14:00:
6 DB CLEAN AND JERKS 50s/35s
8 DB LUNGES
*CALS
–
*CAL LIST
14/12 ROW-SKI-B.ERG
12 RUNNER
10/7 ECHO-AB
AFTERMATH
TABATA
COOL DOWN
STRENGTH / FOUNDATION
12:00:
6 BENCH PRESS
12 PULLAPART
BUDDY WOD
*TEAMS OF 2
5 ROUNDS
3:00 AMRAP / 1:00 OFF:
ALT. ROUNDS
5 SUMO DEADLIFTS 165/115
7/5 PUSHUPS
9 BAR HOPS
COOL DOWN
OPEN WOD 24.3
15:00 CAP:
5 ROUNDS
10 THRUSTERS 95/65
10 C2B PULLUPS
REST 1:00 AFTER 5 ROUNDS ARE COMPLETED
THEN, 5 ROUNDS
7 THRUSTERS 135/95
7 BAR MUPS
COOL DOWN
STRENGTH / FOUNDATION
12:00:
(3-4 SETS)
3 ARM BAR L/R
10 BAND TWIST L/R
10 PALLOF PRESS L/R
10 SA BAND ROW L/R
10 FACEPULL
WOD
AMRAP 15:00:
50 DUBS / MOD: 70 SINGLES
15 SWINGS 53/35 (RX+ 70/53)
15 BURPEES
1:00 REST
COOL DOWN
STRENGTH / FOUNDATION
12:00:
6 SA BULGARIAN SPLIT SQUAT L/R
8 HIP THRUST
WOD
5 ROUNDS, 20:00 CAP:
20 WALL BALLS 20/14, 10/9’
20 MB STEPUPS 20”
20 MB SITUPS
20 MB TWISTS
COOL DOWN