STRENGTH / FOUNDATION
8X1:00:
ODD) 5 PRESS (ASCEND)
EVEN) 5 STRICT PULLUP (ASCEND)
WOD
AMRAP 10:00:
10 BURPEES PULLUPS (RX+ BAR MUSCLE UP)
10 DB PUSH PRESS L/R 50/35
10 BOX JUMP OVERS / MOD: STEPUP OVER 24/20
AFTERMATH
10-8-6-4-2-2-4-6-8-10 BACK SQUAT (ASCEND)
*QUICK SETS, TAKE LESS THAN 15:00
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
ODD) 5 KB SNATCH + 5 OVERHEAD LUNGE LEFT (RX+ S.A.OHS)
EVEN) 5 KB SNATCH + 5 OVERHEAD LUNGE RIGHT (RX+ S.A.OHS)
WOD
12:00 LADDER:
2 DB SNATCHES 55/40 (RX+ DB SQUAT SNATCH)
1 STRICT PULLUP (RX+ 14/8)
AFTERMATH
5:00 BIKE OR ROW OR 800M RUN
COOL DOWN
WOD 1
15X1:00:
1) CAL ROW
2) BURPEE
3) SWINGS (UB) 53/35 (RX+ 70/53)
* SCORE IS LOWEST BRP/ LOWEST CAL-R / LOWEST SW
WOD 2
FOR TIME:
200 SINGLE UNDERS
50 SQUATS
100 DOUBLE UNDERS / MOD: 150 SINGLES
50 SQUATS
200 SINGLE UNDERS
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
5 BENCH PRESS
WOD
AMRAP 15:00:
1000M ROW OR 800M RUN
30 TOES THROUGH RINGS
20 DB FLOOR PRESSES 55s/35s
AFTERMATH
3 QUICK SETS
15 SEATED BANDED ROWS (RED)
15 SCORPIONS
15 PULLAPARTS (PURPLES OR ORANGE)
COOL DOWN
STRENGTH / FOUNDATION
12X:45:
1 DEADLIFT (ACROSS) 80% OF 1RM
WOD
AMRAP 10:00:
10 HANDSTAND PUSHUPS / MOD: 3 WALL WALKS
20 LUNGES
70M RUN
AFTERMATH
3 QUICK SETS
15 SEATED BANDED ROWS (RED)
15 BRIDGES
15 PULLAPARTS (PURPLES OR ORANGE)
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
ODD) 5 DB PRESS (ACROSS)
EVEN) 5 DB BENTOVER ROW (ACROSS)
WOD
AMRAP 12:00:
200M RUN OR 15/12 CAL BIKE
5 DB HANG POWER CLEANS 55s/40s
5 DB SQUATS
20 SITUPS
AFTERMATH
10-8-6-4-2 BACK SQUAT (ASCEND)
*QUICK SETS, TAKE LESS THAN 10:00
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
3 DB CLEAN AND JERKS (ACROSS) *DO NOT DUMP DBs!
WOD
18-15-12-9-6, 12:00 CAP:
CAL ROW OR CAL BIKE
C2B PULLUPS
AFTERMATH
20-16-12-8-4 WEIGHTED SITUPS
*QUICK SETS, TAKE LESS THAN 10:00
COOL DOWN
STRENGTH / FOUNDATION
12X:45:
1 FRONT SQUAT (ACROSS) 75% OF 1RM
WOD
AMRAP 10:00:
15 GOBLET SQUATS 55/35 (RX+ 70/50)
60′ BEAR CRAWL
70M RUN
AFTERMATH
3 QUICK SETS
15 SEATED BANDED ROWS (RED)
15 PULLAPARTS (PURPLES OR ORANGE)
15 LIGHT DB PRESSES (UNBROKEN)
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
1 POWER SNATCH + 3 OVERHEAD SQUAT (ACROSS)
WOD
9 ROUNDS, 12:00 CAP:
5 HANG POWER SNATCH 95/65 (RX+ 115/80)
7 TOES TO BAR
AFTERMATH
5:00 BIKE OR ROW OR 800M RUN
COOL DOWN
STRENGTH / FOUNDATION
12X1:00:
1) 15/12 BIKE
2) :40 LOW PLANK
3) 3 ARM BARS LEFT
4) 3 ARM BARS RIGHT
WOD
3 ROUNDS, 18:00 CAP:
600M RUN
50 DOUBLE UNDERS / MOD: 75 SINGLES
15 BURPEES
AFTERMATH
10-8-6-4-2 DB FLOOR PRESS (ASCEND)
*QUICK SETS, TAKE LESS THAN 10:00
COOL DOWN