STRENGTH / FOUNDATION

12:00:

2 STRICT PULLUP

3 SA SCAP RETRACT + ROW L/R

3 ARM BAR L/R

WOD

AMRAP 20:00:

10 MED BALL BURPEE 20/14

20 PUSH PRESS WALL BALL 10/9’

30 MED BALL TWIST

*CALS

–

CAL LIST

12/10 ROW-SKI-B.ERG

9/7 AB

7/6 ECHO

9 RUNNER (PARKING LOT)

COOL DOWN

STRENGTH / FOUNDATION

20:00:

3-5-3-5-3 BACK SQUAT

*THE 3 SETS OF 3 SHOULD BE SAME WEIGHT – THE 2 SETS OF 5 LIGHTER AND SAME.

e.g. 255-225-255-225-255

WOD

15:00 CAP:

(HANDS NEED TO STAY GRIPPED ON THE DBs FOR STEPUP OVERS)

25 DB THRUSTER 40s/25s

10 DB STEPUP OVER, 20”

20 DB THRUSTER

10 DB STEPUP OVER

15 DB THRUSTER

10 DB STEPUP OVER

10 DB THRUSTER

10 DB STEPUP OVER

5 DB THRUSTER

10 DB STEPUP OVER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 BENCH PRESS

10 PULLAPART

WOD

AMRAP 20:00:

*METERS

20 T2B

20 DB SNATCH 50/35
–

METER LIST

300 RUN

375/335 ROW

.9/.8K ECHO

750/675 B.ERG

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

16 KB DEAD BUG

8 90/90 HIP ROTATION

8 SCORPION

4 BIRDDOG L/R

4 CAT-COW

BUDDY WOD

*TEAMS OF 2

(SPLIT WORK)

AMRAP 9:00:

30 DUBS / MOD: 50 SINGLES

10 SNATCH 95/65

–

REST 2:00:

–

(ALT. EXERCISE)

AMRAP 9:00

15 SITUP

10 DEADLIFT

5 SNATCH

COOL DOWN

WOD

40:00 CAP:

5 ROUNDS

5 PULLUP

10 PUSHUP

15 SQUAT

–

800M RUN-ROW OR 2K BIKE

–

*PARTITION HOW YOU WANT

25 PULLUP

50 PUSHUP

75 SQUAT

–

800M RUN-ROW OR 2K BIKE

–

5 ROUNDS

5 PULLUP

10 PUSHUP

15 SQUAT

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

14:00:

POWER CLEAN

SQUAT CLEAN

WOD

20:00 CAP:

600M RUN / MOD: 1300M B.ERG OR 1600M ECHO OR 700M SKI

30 CLEAN 135/85

600M RUN

20 CLEAN 155/105

600M RUN

10 CLEAN 185/125 (RX+ 205/135)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-5-7-7-7

FRONT SQUAT

*ASCEND FOR 3×5 – THEN CHOOSE A LIGHTER WEIGHT FOR 3×7 (ACROSS)

WOD

AMRAP 15:00:

15/12 CAL ROW-SKI-B.ERG OR 9/7 ECHO OR 11 RUNNER

15 V-UP

10 DB PUSH PRESS 50s/35s (RX+ HSPU)

10 DB RACKED REVERSE LUNGE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 STRICT PULLUP

3 ARM BAR L/R

WOD

16:00 CAP:

18/15 RING DIP (RX+ 10 RING MUP)

40 BOX JUMP OVER 24/20”

15/12 RING DIP (8 RING MUP)

20 BOX JUMP OVER

12/9 RING DIP (6 RING MUP

10 BOX JUMP OVER

9/6 RING DIP (4 RING MUP)

5 BOX JUMP OVER

6/3 RING DIP (2 RING MUP)

COOL DOWN