Work Out of the Day

STRENGTH / FOUNDATION

15X:40:

HANG POWER SNATCH (ACROSS)

WOD

5 ROUNDS, 16:00 CAP:

200M RUN OR 550M BIKE OR 250M SKI

12 DB THRUSTER 45s/30s

12 T2B (RX+ 6 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

10 SA BAND ROW L/R

15 FACEPULL

5 SL GOOD MORNING L/R

5 PAUSE SPLIT SQUAT L/R

5 Y-T-W-L

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 16:00:

20 DB/KB DEADLIFT 70s/50s

40 ANCHORED SITUP

60 HANG POWER SNATCH 45/35

COOL DOWN

STRENGTH / FOUNDATION

10:00:

5 DB BENCH PRESS

10 PULLAPART

WOD

*MURPH PREP

10 ROUNDS 20:00 CAP:

5 PULLUP

10 PUSHUP

15 SQUAT

1 CLEAN AND JERK 155/105 (RX+ 185/125)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 SUMO DEADLIFT

WOD

3 ROUNDS, 12:00 CAP:

60 DUBS / MOD: 90 SINGLES

20 DB HANG POWER CLEAN 50s/35s

300M ROW-SKI OR 725M BIKE OR 265M RUN

AFTERMATH

TABATA ABS

COOL DOWN

STRENGTH / FOUNDATION

10:00:

5 PRESS

5 BENTOVER ROW

WOD

AMRAP 20:00:

15 BURPEE

*CAL

15 HSPU / MOD: DB PUSH PRESS 45s/30s

1:00 REST

–

CAL LIST

15/12 ROW

13/10 B.ERG-SKI

11/8 ECHO-AB

13 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 BACK SQUAT (ACROSS)

WOD

7 ROUNDS, 16:00 CAP:

4 POWER SNATCH 115/75 (RX+ 135/95)

8 FRONT RACK LUNGE

12 T2B

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

CLEAN AND JERK (ACROSS)

WOD

AMRAP 14:00:

14 SWINGS 53/35 (RX+ 70/53)

14 BOX JUMPS 24/20”

14 WALL BALLS 20/14, 10/9’

COOL DOWN

BUDDY WOD

TEAMS OF 2 – SPLIT WORK

3 ROUNDS, 30:00 CAP:

60 CAL ROW

60 DB SQUAT 35s/25s

60 DB PUSH PRESS

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

POWER SNATCH + OHS (ACROSS)

WOD

20:00 CAP:

1 ROUND

12 C2B PULLUP (RX+ BAR MUP)

12 SA DEVILS PRESS 55/40

12 GOBLET LUNGE

THEN, 500M ROW OR 1000M BIKE OR 400M RUN

2 ROUNDS

6 C2B PULLUP (BAR MUP)

6 SA DEVILS PRESS

6 GOBLET LUNGE

THEN, SAME ROW-BIKE-RUN

3 ROUNDS

4 C2B PULLUP (BAR MUP)

4 SA DEVILS PRESS

4 GOBLET LUNGE

THEN, SAME ROW-BIKE-RUN

COOL DOWN

*** JUST A QUICK SHOUT – HAPPY 13TH ANNIVERSARY TO GYMCORE CROSSFIT’S FIRST DAY OF CLASSES IN TOPSFIELD!!! ***

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 KB SL GOOD MORNING L/R

10 KB SIDE BEND L/R

10 KB CALF RAISE

WOD

12:00 CAP:

80-60-40-20-40-60-80 DUBS / MOD: SINGLES +20

40-30-20-10-20-30-40 PLATE TWISTS 25/15

AFTERMATH

TABATA X24

COOL DOWN