Work Out of the Day

STRENGTH / FOUNDATION

12:00:

SQUAT CLEAN + PUSH PRESS + PUSH JERK + SPLIT JERK

WOD

16:00 CAP:

21 CLEAN AND JERKS 135/85

21 PULLUPS

15 THRUSTERS

15 C2B PULLUPS

9 CLUSTERS

9 BAR MUPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

15 R. SWING

10 RING ROW

15 HOLLOW ROCK

10 PUSHUP

BUDDY WOD

*TEAMS OF 2 – WORK ONE AT A TIME

AMRAP 20:00:

40 DB HANG CLEANS 40s/30s

40/30 CAL ROW

40 DB LUNGES

300 SINGLE UNDERS

COOL DOWN

OPEN WOD 24.1

21-15-9, 15:00 CAP:

DB SNATCHES ARM 1

LATERAL BURPEES

DB SNATCHES ARM 2

LATERAL BURPEES

AFTERMATH

TABATA SITUPS

TABATA SQUATS

TABATA PLANKS

TABATA CARDIO

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

1 POWER SNATCH

WOD

10 ROUNDS, 16:00 CAP:

5 STRICT PULLUPS

200 METER ROW-SKI OR 400M BIKE OR 160M RUN

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 HANG SQUAT CLEAN

WOD

AMRAP 5:00:

8 HANG POWER CLEANS 115/85 (RX+155/105)

8 LATERAL BURPEES

–

REST 3:00:

–

AMRAP 5:00:

40 DUBS / MOD: 60 SINGLES

8 DEADLIFTS

8 LATERAL BURPEES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BENCH PRESS

WOD

6 ROUNDS, 12:00 CAP:

8/6 RING DIPS (RX+ 5 RING MUPS)

5 THRUSTERS 115/75 (RX+ 135/85)

AFTERMATH

1200M RUN-SKI

2500M B.ERG

3000M AB-ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

AMRAP 16:00:

16/13 CAL ROW OR 12/9 CAL BIKE

16 DB SNATCHES 50/35

16 V-UPS (RX+ T2B)

16 GOBLET SPLIT SQUATS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(3-4 SETS)

8 BAND TWIST L/R

8 PALLOF PRESS L/R

8 TEMPO TRIS

8 PAUSE ROW

8 FACEPULL

BUDDY WOD

TEAMS OF 2 – ALT. ROUNDS

AMRAP 20:00:

8 SQUAT THRUSTS

8 SWINGS 53/35

8 WALL BALLS 20/14, 10/9

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 SUMO DEADLIFT

WOD

3 ROUNDS, 16:00 CAP:

(RX+ 1 ROPE CLIMB)

20 MB STEPUP OVERS 50/30, 24/20”

(RX+ 1 ROPE CLIMB)

500M ROW / MOD: 400M RUN OR 1000M BIKE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FRONT SQUAT

WOD

AMRAP 8:00:

2 DEFICIT PUSHUPS (RX+ STRICT HSPU)

6 DB CLEANS 50s/35s

*ADD 2 PUSHUPS EVERY ROUND

AFTERMATH

TABATA X16

COOL DOWN