FRIDAY AUGUST 1, 2025
STRENGTH / FOUNDATION 14:00: 4-4-4-2-2-2 BACK SQUAT WOD 18:00 CAP: 27-21-15-9 BURPEE STEPUP 24/20” *CALS – *CAL LIST ROW-B.ERG 27-21-15-9
STRENGTH / FOUNDATION 14:00: 4-4-4-2-2-2 BACK SQUAT WOD 18:00 CAP: 27-21-15-9 BURPEE STEPUP 24/20” *CALS – *CAL LIST ROW-B.ERG 27-21-15-9
STRENGTH / FOUNDATION 10:00: 1 CLUSTER WOD 24:00 CAP: 42 T2B 400M RUN OR 1.2/1.1K ECHO OR 1000/900 B.ERG 21
WOD 35:00, BODYBUILD: 24 ALT. DB CURL 12 DB TRICEP KICKBACK L/R 12 BENTOVER LATERAL RAISE 6 TEMPO RING ROW
STRENGTH / FOUNDATION 12:00: 6 DB FLOOR PRESS 12 PULLAPART WOD 5 ROUNDS, 3:00 ON / 1:00 OFF: ARMAP –
STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW WOD AMRAP 20:00: 15/12 CAL B.ERG-SKI-ROW (9/7 ECHO) OR 200M RUN
STRENGTH / FOUNDATION 16:00: 3 JEFFERSON CURL 3 ARM BAR L/R 5 KB HIP OPENER L/R 5 SL GOOD MORNING
STRENGTH / FOUNDATION 12:00: 5 FRONT OR BACK SQUAT WOD 20:00 CAP: 3 ROUNDS 5 HANG POWER CLEAN 135/95 10
WOD 35:00, ZONE 2ish: 7 HAND RELEASE PUSHUP 7 DB THRUSTER 7 STRICT KNEES TO ELBOW 7 DEADLIFT OR SUMO
STRENGTH / FOUNDATION 16:00: 4 SA PRESS L/R 8 SA ROW L/R 12 TOP DOWN CURL (3:1) WOD AMRAP 16:00:
STRENGTH / FOUNDATION 18X:35: 1) POWER CLEAN 2) SQUAT CLEAN 3) CLEAN AND JERK WOD 3 ROUNDS, 18:00 CAP: 20