STRENGTH / FOUNDATION

14:00:

2 FRONT SQUAT

WOD

5 ROUNDS, 16:00 CAP:

10 BURPEE TO TARGET

10 DB THRUSTER 35s/25s

10 DB STEPUP OVER 24/20”

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 SA PRESS L/R

5 SA ROW L/R

5-10 PUSHUP

5-10 RING ROW

WOD

3 ROUNDS, 18:00 CAP:

400M RUN OR 1/.9K B.ERG OR 1.2/1K ECHO

20 SA SWING 53/35

20 SA OHL

20 V-UP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

CLEAN + FRONT SQUAT + JERK

WOD

AMRAP 7:00:

7 PULLUP

7 HANG POWER SNATCH 95/65

20 DUBS / MOD: 30 SINGLES

REST 3:00:

AMRAP 4:00:

4 HANG SQUAT CLEAN

4 PUSH JERK

20 DUBS / MOD: 30 SINGLES

COOL DOWN

LOWER BODY

15X:45:

(DOUBLE DB)

1) 4 SL RDL  L/R

2) 12 DEFICIT LUNGE

3) 8-12 SWING

UPPER BODY

15X:45:

(TEMPO 1:3)

1) 4 INVERTED BAR ROW

2) 6 DIAMOND PRESS

3) 8 REVERSE FLY

AFTERMATH

8X:45:

1) CHOICE

2) CHOICE

COOL DOWN

STRENGTH / FOUNDATION

10X:45:

2 STRICT PULLUP

THEN, 10X:45:

2 RING DIP

WOD

AMRAP 14:00:

14/12 CAL ROW-B.ERG-SKI*

10 WALL BALL 20/14, 10/9’

6 RENEGADE ROW 40s/25s

–

*OTHER CALS

10/8 ECHO

12 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6-6-4-4-2-2

BACK SQUAT

WOD

18-16-14-12-10-8, 20:00 CAP:

BOX JUMP 24/20”

SA HANG CLEAN AND JERK 50/35

T2B

COOL DOWN

STRENGTH / FOUNDATION

14:00:

10-5-5-5-3-2

BENCH PRESS

10 PULLAPART

WOD

16:00 CAP:

200M RUN OR 500M BIKE

10 DEADLIFT OR SUMO 225/155

400M RUN OR 1K BIKE

15 LATERAL BURPEE

200M RUN OR 500M BIKE

10 DEADLIFT OR SUMO

400M RUN OR 1K BIKE

15 LATERAL BURPEE

200M RUN OR 500M BIKE

10 DEADLIFT OR SUMO

COOL DOWN

STRENGTH / FOUNDATION

16X:36:

1) 12 HAMMER CURL

2) 16 TRICEP DIP ON BOX

3) 20 R. TWIST

4) REST

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS

AMRAP 20:00:

32-28-24-20-16-12

MB STEPUP OVER

RING ROW

DB PUSH PRESS

COOL DOWN