THURSDAY JANUARY 18, 2024
STRENGTH / FOUNDATION
12:00:
3 FRONT SQUAT
WOD
21-18-15-12-9-6-3, 16:00 CAP:
BOX JUMP OVERS 24/20”
DB/KB DEADLIFTS 50s/35s
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 FRONT SQUAT
WOD
21-18-15-12-9-6-3, 16:00 CAP:
BOX JUMP OVERS 24/20”
DB/KB DEADLIFTS 50s/35s
COOL DOWN
STRENGTH / FOUNDATION
12:00:
POWER SNATCH + HANG POWER SNATCH + OHS
WOD
AMRAP 14:00:
10 HANG POWER CLEANS 135/95
10/7 RING DIPS (RX+ 4 RING MUPS)
10 BURPEES
5/3 RING DIPS (RX+ 2 RING MUPS)
COOL DOWN
STRENGTH / FOUNDATION
12:00:
4 BACK RACK REVERSE LUNGE
WOD
40-30-20-10, 12:00 CAP:
R. SWINGS 70/53
DUBS X2 / MOD: SINGLES X3
AFTERMATH
CHOOSE 1
1000M RUNNER-SKI
2000M B.ERG
3000M ECHO-AB
COOL DOWN
STRENGTH / FOUNDATION
20X:30:
ODD) 2 STRICT PULLUP
EVEN) 3 TEMPO PUSHUP 3:1
WOD
AMRAP 20:00:
*CALS
20 SA THRUSTER 40/30
20 SITUPS
–
*CAL LIST
20/15 C2 (ANY)
15/12 AB
13/10 ECHO
15 RUNNER
COOL DOWN
STRENGTH / FOUNDATION
3X3:00:
3 ARM BAR L/R
10 CAT-COW
5 BIRDDOG L/R
10 KANG SQUAT
BUDDY WOD
*TEAMS OF 2 – 1 WORKS AT A TIME
20:00 CAP:
20 DEADLIFTS *OR SUMO 185/135
20 LATERAL BURPEES
40 RING ROWS
20 DEADLIFTS
20 LATERAL BURPEES
60 PUSHUPS
20 DEADLIFTS
20 LATERAL BURPEES
80 SITUPS
20 DEADLIFTS
20 LATERAL BURPEES
100 SQUATS
20 DEADLIFTS
20 LATERAL BURPEES
COOL DOWN
STRENGTH / FOUNDATION
12:00:
POWER CLEAN + HANG CLEAN + FRONT SQUAT + PUSH PRESS + PUSH JERK
WOD
LADDER 12:00:
1 POWER CLEAN 135/85 (RX+ 155/105)
1 PUSH JERK
1 INCHWORM TO FLOOR
*ADD 1 REP TO EACH
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 SA BENCH PRESS L/R
5 SA ROW L/R
WOD
5 ROUNDS, 20:00 CAP:
20 DUBS / MOD: 30 SINGLES
20 LUNGES
20 DUBS
20 STEPUPS 20”
20 DUBS
20 PUSH PRESS WALL BALLS 20/14, 10/9’
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 DEADLIFT
OR
5 SUMO DEADLIFT
WOD
AMRAP 15:00:
12 SWINGS 53/35 (RX+ 70/53)
12 V-UPS (RX+ T2B)
12/10 CAL ROW / MOD: 10/8 ANY OTHER MACHINE
COOL DOWN
STRENGTH / FOUNDATION
15X:40:
1 STRICT PULLUP
WOD
6 ROUNDS, 20:00 CAP:
14 THRUSTERS 45/35
7 BURPEE PULLUPS
*METERS
–
*METERS LIST
400/350 ROW-SKI
325 RUNNER
800/700 B.ERG
950/850 ECHO-AB
COOL DOWN
STRENGTH / FOUNDATION
15:00:
8-8-6-6-4-4-2-2
BACK SQUAT
WOD
AMRAP 5:00:
10/7 PUSHUPS (RX+ 5 STRICT HSPU)
3 POWER SNATCHES 135/85
15 LATERAL JUMPS
REST 2:00:
REPEAT 5:00 AMRAP:
*SCORE IS TOTAL FULL ROUNDS + ALL EXTRA REPS
COOL DOWN