STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
6 SL GOOD MORNING L/R
9 SPLIT SQUAT L/R
12 PLATE G2OH
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
20:00 CAP:
100 STEPUP 20”
100 R. SWING 70/53
50 RING ROW
100 SITUP
100 STEPUP
50 BURPEE
COOL DOWN
STRENGTH / FOUNDATION
3X3:00:
12 SCAP PUSHUP
10 BANDED GOOD MORNING
8 BANDED BENTOVER ROW
6 BANDED MARCH L/R/F/B
4 PAUSE SQUAT
2 TEMPO PUSHUP
PULLUP BAR
WOD
*FINAL FRIDAY “MURPH” PREP – MURPH IS 2 WEEKS FROM TODAY!
HALF “MURPH”
30:00 CAP:
(RX+ NO PARTITION)
800M RUN OR 1000M ROW OR 2000M BIKE
50 PULLUP
100 PUSHUP
150 SQUAT
800M RUN OR 1000M ROW OR 2000M BIKE
COOL DOWN
STRENGTH / FOUNDATION
8X1:15:
2 PUSH JERK – 2X PAUSE (ACROSS)
WOD
16:00 CAP:
(RX+ 155/105, 135/85, 115/75)
10 POWER SNATCH 115/75
100 DUBS / MOD: 150 SINGLES
15 POWER SNATCH
100 DUBS
20 POWER SNATCH
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 BENCH PRESS
10 PULLAPART
WOD
AMRAP 15:00:
*AT 6:00 REST FOR 3:00, THE CONTINUE WHERE YOU LEFT OFF
10 PRESS 95/65
20 BACK SQUAT
30 PUSH PRESS
40 DEADLIFT
50 WALL BALL 20/14, 10/9’
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 FRONT SQUAT
WOD
21-15-9, 16:00 CAP:
DB SNATCH ARM 1 50/35
T2B (RX+ 12-9-6 BAR MUP)
DB SNATCH ARM 2
400M RUN / MOD: 1100M BIKE
COOL DOWN
STRENGTH / FOUNDATION
12X1:00:
ODD) 2 STRICT PULLUP
EVEN) 2 PRESS
(ACROSS)
WOD
4 ROUDNS, 4:00 ON / 1:00 OFF:
AMRAP
3 STRICT HSPU (RX+ 4”/2”) / MOD: PIKE PUSHUP
6 HANG POWER CLEAN 115/85
9 BAR HOP
12 GRASS HOPPER
COOL DOWN
STRENGTH / FOUNDATION
12:00:
PICK A LIFT
BUDDY WOD
*TEAMS OF 2 – ALT. EXERCISE
AMRAP 16:00:
10/8 CAL
125M FARMERS CARRY
10 BURPEE STEPUP
COOL DOWN
STRENGTH / FOUNDATION
3X2:15:
12 SCAP PUSHUP
10 DB DEADLIFT
8 DB CURL AND PRESS
6 DB SQUAT
4 DB ROW
2 DB SQUAT THRUST
PULLUP BAR
WOD
AMRAP 30:00:
10 MB G2OH 50/30 (RX+ 5 REPS 100/70)
200M RUN OR 550M BIKE
5 PULLUP (RX+ 3 RING MUP)
10 PUSHUP
15 SQUAT
COOL DOWN
STRENGTH / FOUNDATION
16:00:
3 ARM BAR L/R
10 FACEPULL
10 SA BAND ROW L/R
10 PALLOF PRESS L/R
10 CAT-COW
5 BIRDDOG L/R
5 SUPERMAN
5 SL BRIDGE L/R
WOD
10 ROUNDS, 16:00 CAP:
10/8 CAL
20 ANCHORED SITUP
COOL DOWN
STRENGTH / FOUNDATION
8X1:15:
5 HANG POWER CLEAN
WOD
20:00 CAP:
4 ROUNDS
ODD ROUNDS ARM 1, EVEN ROUNDS ARM 2
12 SA HANG CLEAN
8 SA THRUSTER
4 SA OHL
16 DB STEPUP 24/20”
THEN, 40 BURPEE BOX JUMP OVER
COOL DOWN