STRENGTH / FOUNDATION

14:00:

6 BACK RACK REVERSE LUNGE

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

500M ROW

40 DB FLOOR PRESS 50s/35s

30 RING ROW

20 LOW CARRY LUNGE

**THEN, REVERSE THE ROUND

COOL DOWN

HAPPY 14 YEAR ANNIVERSARY TO GYMCORE’S FIRST DAY OF CLASSES IN TOPSFIELD!

STRENGTH / FOUNDATION

12X1:00:

3 HSPU OR 3 DB SEATED PRESS

WOD

12:00 CAP:

30 T2B (RX+ 15 BAR MUP)

15 THRUSTER 115/75 (RX+ 135/85)

20 T2B (12 BAR MUP)

12 THRUSTER

10 T2B (9 BAR MUP)

9 THRUSTER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

20 STATIC KB DEADBUG

5 BIRDDOG L/R

5 CAT-COW

5 KNEELING THORACIC ROTATION L/R

5 SIDE LYING THORACIC ROTATION L/R

WOD

AMRAP 20:00:

20 BURPEE

20 DUBS / MOD: 30 SINGLES

20 R. SWING 70/53

20 DUBS

20 PUSH PRESS WALL BALL 20/14, 10/9’

20 DUBS

COOL DOWN

STRENGTH / FOUNDATION

15:00:

POWER CLEAN + HANG POWER CLEAN + PUSH PRESS + PUSH JERK

WOD

AMRAP 10:00:

15 SQUAT

7 DEADLIFT 135/85 (RX+ 165/115)

5 HANG POWER CLEAN

3 PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 FLOOR PRESS

10 GORILLA ROW

WOD

2 ROUNDS, 16:00 CAP:

*METERS

30 BOX JUMP OVER 24/20”

30 PULLUP

–

*METER LIST

750/675 ROW

1500/1350 B.ERG

1.8/1.6K ECHO

600 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 FRONT SQUAT

WOD

8 ROUNDS, 16:00 CAP:

8 DB POWER CLEAN 35s/25s

8 DB RACKED LUNGE

8 DB PRESS

*CALS

–

*CAL LIST

10/9 ROW-SKI

9/8 B.ERG-RUNNER

8/7 ECHO

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

42-36-30-24-18-12-6, 20:00 CAP:

SUMO DEADLIFT 135/95

SITUP

DB STEPUP OVER 30s/20s, 20”

STRENGTH / FOUNDATION

15:00:

7-10X

3 STRICT PULLUP

6 SISSY SQUAT

9 ELEVATED BRIDGE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 HANG POWER SNATCH

1 POWER SNATCH + 1 OHS

WOD

AMRAP 8:00:

4 POWER SNATCH 135/85

4 RING DIP (RX+ RING MUP)

4 LATERAL BURPEE

–

REST 2:00:

–

AMRAP 4:00:

2 HANG POWER SNATCH

2 RING DIP / RING MUP

2 LATERAL BURPEE

COOL DOWN