TUESDAY AUGUST 27, 2024
12:00: 10 PALLOF PRESS L/R 10 BAND TWIST L/R 15 FACEPULL 10 SA BAND ROW L/R 5 SUITCASE DEADLIFT L/R
12:00: 10 PALLOF PRESS L/R 10 BAND TWIST L/R 15 FACEPULL 10 SA BAND ROW L/R 5 SUITCASE DEADLIFT L/R
STRENGTH / FOUNDATION 8X1:30: 2 HANG POWER CLEAN + 2 PUSH PRESS WOD AMRAP 10:00: 8 LATERAL BURPEE 4 C2B
STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 6 SCORPION 6 BIRDDOG L/R 6 CAT-COW 6 INCHWORM 6 SL BRIDGE
STRENGTH / FOUNDATION 15:00: 5-4-3-2-3-4-5 OHS OR ZOMBIE WOD 3 ROUNDS, 21:00 CAP: 400M RUN OR 1000/900 B.ERG OR 1200/1050
STRENGTH / FOUNDATION 10X1:00: SQUAT CLEAN CLEAN AND JERK WOD AMRAP: 15:00: 200M RUN / MOD: 550M BIKE 35 DUBS
STRENGTH / FOUNDATION 7X1:30 3 STRICT C2B + 5 STRICT T2B WOD 16:00 CAP: 60/50 CAL ROW OR 50/40 CAL
STRENGTH / FOUNDATION 15:00: 5-5-3-3-2-2 BACK SQUAT WOD LADDER 12:00: 3 BURPEE BOX JUMP 24/20” 3 DB THRUSTER 35s/25s COOL
STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-10 BENCH PRESS WOD 15:00 CAP: 30-20-10 POWER CLEAN 95/65 20-15-10 HANG POWER SNATCH 10-10-10 OHL
BUDDY WOD *TEAMS OF 2 – SPLIT WORK – 1 AT A TIME 5 ROUNDS, 30:00 CAP: 400M RUN OR
STRENGTH / FOUNDATION 12:00: 3 HANG SNATCH WOD “DIANE” 21-15-9, 16:00 CAP: DEADLIFT 225/155 HSPU / MOD: HR PUSHUP COOL