Work Out of the Day

STRENGTH / FOUNDATION

7X1:30:

3 BACK SQUAT (ACROSS)

WOD

10 ROUNDS, 16:00 CAP:

3 POWER CLEAN 155/105 (RX+ 185/125)

5 STRICT HSPU / MOD: HR PUSHUP

7 T2B

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

WOD

20:00 CAP:

*CALS

50 WALL BALLS 20/14, 10/9’

40 DB STEPUP OVERS 20”, 35s/25s

30 BURPEES

*HALF CALS

–

CAL LIST

60/50 ROW

50/40 B.ERG

44/32 ECHO-AB

48 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

ODD) 2 STRICT PULLUP

EVEN) 2 DEADLIFT

(ACROSS)

AMRAP 10:00:

3 RING DIPS (RX+ 3 RING MUPS)

6 THRUSTERS 95/65

9 HANG POWER CLEANS

12 DEADLIFTS

COOL DOWN

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