FRIDAY OCTOBER 4, 2019
STRENGTH / FOUNDATION
8X1:00:
3 DB CLEAN & JERK (ACROSS)
WOD
5 ROUNDS, 16:00 CAP:
12 HANG POWER CLEAN 115/85 (RX+ 135/95)
9 TOES TO BAR
6 PUSH JERKS
COOL DOWN
STRENGTH / FOUNDATION
8X1:00:
3 DB CLEAN & JERK (ACROSS)
WOD
5 ROUNDS, 16:00 CAP:
12 HANG POWER CLEAN 115/85 (RX+ 135/95)
9 TOES TO BAR
6 PUSH JERKS
COOL DOWN
STRENGTH / FOUNDATION
12X1:00:
1) 40 DUBS OR 75 SINGLES
2) 10 GOBLET LUNGE
3) :40 LOW PLANK HOLD
4) 16/12 CAL SKI
WOD
AMRAP 12:00:
10 FLOOR PRESS 55s/40s
10 RING ROWS
300M RUN OR .6 BIKE
COOL DOWN
STRENGTH / FOUNDATION
8X1:00:
5 PRESS + 5 BENTOVER ROW (ACROSS)
WOD
AMRAP 16:00:
20/16 CAL ROW
14 WALL BALL 20/14, 10/9′
8 BURPEES
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
10-8-6-4-2 BACK SQUAT
WOD
LADDER 12:00:
3 POWER SNATCH 115/75 (RX+ 135/95)
3 PULLUPS (RX+ 3 BAR MUPS)
COOL DOWN
STRENGTH / FOUNDATION
30X:20:
ODD) 1 STRICT PULLUP
EVEN) 1 STRICT RING DIP
WOD
50-40-30-20-10, 14:00 CAP:
200M RUN
ANCHORED SITUPS
COOL DOWN
STRENGTH / FOUNDATION
15X1:00:
1) 18/15 CAL ROW
2) 14/10 CAL BIKE
3) 12/9 CAL SKI
4) 15 SLAM BALL 30/20
5) 15 MED BALL SITUPS 20/14
WOD
30-20-10, 12:00 CAP:
TOES TO BAR
DOUBLE UNDERS X3 / MOD: SINGLES 130-90-50
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
5 TOUCH AND GO DEADLIFT (ASCEND)
WOD
AMRAP 12:00:
10 BOX JUMP 24/20″ (RX+ 5 REPS 30/24″)
200M RUN
1 ROPE CLIMB (RX+ 2 ROPE CLIMB)
COOL DOWN
STRENGTH / FOUNDATION
8X1:00:
2 OVERHEAD SQUAT (ACROSS)
WOD
TEAMS OF 2, ALTERNATE EXERCISES
AMRAP 14:00:
15/12 CAL BIKE
12 OVERHEAD LUNGE 75/55 / MOD: FRONT RACK LUNGE
15 PUSH PRESS
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
6 BENCH PRESS (ASCEND) + 15 PULLAPART
WOD
18-15-12-9-6-3, 15:00 CAP:
DB SNATCH 50/35 (RX+ 70/50)
BURPEE OVER DB
COOL DOWN
STRENGTH / FOUNDATION
8X1:00:
2 CLUSTER (ASCEND)
WOD
“JACKIE”
1000M ROW
50 THRUSTER 45/35
30 PULLUP
COOL DOWN