WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
3RM PUSH JERK (RACK)
WOD
3 ROUNDS FOR TIME, 17:00 CAP:
20 WALL BALL 20/14, 10′
20 SWINGS 53/35
20 BOX JUMPS 20″ (RX+ BOX JUMPS ONLY)
20 DB PUSH PRESS 30s/20s (RX+ 35s/25s)
20/13 CAL ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 6 STRICT HANDSTAND PUSHUPS / MOD: 3 WALL CLIMB
2) 6 STRICT TOES TO BAR / MOD: 8 STRAIGHT LEG RAISES
3) :30 BIKE SPRINT FOR CALS
WOD
AMRAP 10:00:
6 DEADLIFTS 225/155 (RX+ 275/185)
9 PUSHUPS
30 DOUBLE UNDERS / MOD: 45 SINGLES
AFTERMATH
3X10 PALLOF PRESSES + 15 BRIDGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BACK SQUAT (ACROSS)
WOD
FRAN
21-15-9 RESP FOR TIME:
THRUSTERS 95/65
PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) L-SIT (P-BARS)
3) HANDSTAND HOLD
WOD
10 ROUNDS FOR TIME, 20:00 CAP:
3 MUSCLE UPS / MOD: 3 RING ROWS + 3 RING DIPS
10 DB SNATCHES 55/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT CLEAN (ASCEND)
WOD
4 ROUNDS FOR TIME, 16:00 CAP:
10 POWER CLEAN 115/85 (RX+ 155/105)
20/15 CAL ROW OR 15/10 CAL BIKE
30 SQUATS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
3RM PUSH PRESS (RACK)
WOD
AMRAP 15:00:
10 TOES TO BAR / MOD: 15 V-UPS
20 DOUBLE UNDERS / MOD: 30 SINGLES
10 HANDSTAND PUSHUPS / MOD: 10 DB PUSH PRESS 45s/30s
20 DOUBLE UNDERS / MOD: 30 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) CAL BIKE
2) 15 HOLLOW ROCKS
3) 10 DB STEPUPS 20″
WOD
3 ROUNDS FOR TIME, 13:00 CAP:
9 DEADLIFTS 225/155 (RX+ 275/185)
15 LATERAL BURPEES
200M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS (ACROSS)
WOD
JACKIE
1000M ROW
50 THRUSTERS 45/35
30 PULLUPS (RX+ C2B)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
MUSCLE UPS (UNBROKEN)
MOD: ODD) 3 STRICT PULLUPS / EVEN) 3 RING DIPS
WOD
30-20-10 REPS FOR TIME, 12:00 CAP:
KB SNATCH 53/35 (RX+ 70/53) / MOD: SWINGS
KB JERKS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
3 FRONT SQUAT (ASCENDING)
WOD
FOR TIME, 20:00 CAP:
50 WALL BALL 20/14, 10’/9′
15 CLEANS 135/95
50 WALL BALL
10 CLEANS 185/135
50 WALL BALL
5 CLEANS 225/155
COOL DOWN