WEDNESDAY JULY 9, 2025
STRENGTH / FOUNDATION TABATA X16 ODD) R. SWING EVEN) HEEL ELEVATED SQUAT WOD 30-20-10, 16:00 CAP: T2B MB G2SH 70/50
STRENGTH / FOUNDATION TABATA X16 ODD) R. SWING EVEN) HEEL ELEVATED SQUAT WOD 30-20-10, 16:00 CAP: T2B MB G2SH 70/50
STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT WOD AMRAP 10:00: 10-20-30-40-50 DUBS / MOD: SINGLES +20 6 PUSH JERK 135/85
STRENGTH / FOUNDATION 14:00: 6-6-4-4-2-2 BENCH PRESS 8 GORILLA ROW WOD 16-14-12-10-8, 16:00 CAP: 16/12 CAL ROW-B.ERG-SKI-RUNNER(12) DB DEADLIFT 50s/35s
STRENGTH / FOUNDATION 16X:40: ODD) 1 HANG POWER SNATCH EVEN) 1 POWER SNATCH WOD 5 ROUNDS (RX+ 6 ROUNDS), 20:00
WOD 5 ROUNDS, 20:00 CAP: 50 DUBS / MOD: 75 SINGLES 10 DB PRESS 40s/25s (RX+ STRICT HSPU) 25 SITUP
WOD 30X1:00: 1) 4-6 CLEAN 2) 6-8 STRICT PULLUP 3) 8-10 DEADLIFT OR SUMO OR RDL 4) 10-12 LATERAL BURPEE
STRENGTH / FOUNDATION 15:00: 15-10-5-5-5-10-15 BACK SQUAT WOD AMRAP 15:00: 12 BOX JUMP OVER 24/20” 9 T2B 6 DB HANG
STRENGTH / FOUNDATION 14:00: 8 PALLOF PRESS L/R 8 PALLOF TWIST L/R 8 BAND ROW L/R 8 FACEPULL 5 KB
STRENGTH / FOUNDATION 12X:50: 1 HANG CLEAN AND JERK WOD 12-10-8-6-4-2, 20:00 CAP: 200M RUN OR 500/450 B.ERG OR .6/.55K
STRENGTH / FOUNDATION 14:00: 12-9-6-3-3-3 BENCH PRESS 12 PULLAPART WOD 3 ROUNDS, 18:00 CAP: 500/450M ROW OR 1000/900 B.ERG 25