STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

5 SA ROW L/R

5 SL RDL L/R

5 SPLIT SQUAT L/R

10 SCAP PUSHUP

200M RUN OR 250M SKI OR 500M BIKE

WOD

1 TO 10, 25:00 CAP:

DEADLIFT OR SUMO 225/155

5 PULLUP

10 PUSHUP *CAN PARTITION

15 SQUAT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

20-30 ALT. CURL

10 FRONT RAISE

10 LATERAL RAISE

10 REVERSE FLY

10-20 CURTSY LUNGE

10-20 R. SWING

WOD

15:00 CAP:

24/18 CAL (RX+ ECHO)

100 DUBS / MOD: 130 SINGLES

21/16 CAL

80 DUBS / 105 SINGLES

18/14 CAL

60 DUBS / 80 SINGLES

15/12 CAL

40 DUBS / 55 SINGLES

12/10 CAL

20 DUBS / 30 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

A) 2 POWER CLEAN + 2 THRUSTER

OR

B) POWER CLEAN + CLUSTER + THRUSTER

WOD

AMRAP 12:00:

6 POWER CLEAN 135/85

12 LATERAL BURPEE

6 THRUSTER

12 T2B

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

ODD) 5 PRESS

EVEN) 3-5 STRICT PULLUP

WOD

6 ROUNDS, 15:00 CAP:

10 FLOOR PRESS 135/85

15 BOX JUMP 24/20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

AMRAP 16:00:

20/16 CAL ROW-B.ERG-SKI*

16 BP G2OH 35/25

12 BP OHL

8 BP OH SITUP

–

*OTHER CAL

16 RUNNER

14/12 ECHO

AFTERMATH

TABATA BP TWIST

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 SA FLOOR PRESS L/R

6 SA ROW L/R

8 HAND RELEASE PUSHUP

8 RING ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

40-30-20-10, 20:00 CAP:

DB POWER CLEAN 50s/35s

DB SQUAT OR LUNGE

BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

POWER SNATCH + 2 OHS

OR

3-3-3-3-2-2-2-2-1-1-1-1

POWER SNATCH

WOD

21-15-9, 12:00 CAP:

JERK 135/95

C2B PULLUP (RX+ 12-9-6 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00 CAP:

6 BACK RACK REVERSE LUNGE

+ 3 PAUSE BACK SQUAT

WOD

30-25-20-15-10, 15:00 CAP:

WALL BALL 20/14, 10/9’

DUBS X2 / MOD: SINGLES X3

R. SWING 70/53

COOL DOWN