WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 BENCH PRESS (ASCEND)
EVEN) 10 DB HIGH PLANK ROWS (ACROSS)
WOD
FOR TIME, 16:00 CAP:
4 ROUNDS
250M ROW
12 RACKED DB LUNGES 45s/30s
12 PULLUPS (RX+ C2B)
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20:
DEADLIFT (3 WEIGHTS 1-10, 12-21, 23-32)
*CHANGE WEIGHTS ON 11 AND 22 WITH NO LIFT
WOD
AMRAP 12:00:
8 CLEAN AND JERK 135/95
10 HANDSTAND PUSHUPS / MOD: PUSHUPS
12 TOES TO BAR / MOD: V-UPS
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 SETS, EMOM:
1) CAL SKI
2) 15 BAND PULLAPARTS (PURPLE)
3) 15 BANDED GOOD MORNINGS (RED)
4) 2X 5 BANDED SIDE STEP LEFT, 5 RIGHT (RED)
5) 10 CLOSE GRIP C2D PUSHUPS
WOD
FOR TIME:
25 CAL ROW
20 BURPEES
20 CAL ROW
15 BURPEES
15 CAL ROW
10 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 STRICT PULLUP (ACROSS)
EVEN) 3 HIGH HANG (POCKETS) POWER SNATCH (ACROSS)
PARTNER WOD, 1 WORKS AT A TIME
AMRAP 14:00:
20 SLAM BALL 30/20
20 BOX JUMPS / STEPUPS 20″
20 GOBLET SQUATS 53/35
20 SWINGS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6 FRONT RACKED LUNGE (ACROSS)
EVEN) 3 PAUSE FRONT SQUAT (SAME WEIGHT AS LUNGE)
WOD
FOR TIME, 15:00 CAP:
30 PUSHUPS
30 TOES TO BAR
20 PULLUPS
20 TOES TO BAR
10 STRICT HANDSTAND PUSHUPS / MOD: 4 WALL WALKS
10 TOES TO BAR
COOL DOWN
5-Mar
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20:
POWER CLEAN AND JERK (ACROSS)
WOD
6 ROUNDS, 18:00 CAP:
5 DEADLIFTS 225/155 (RX+ 275/185)
15 WALL BALL 20/14, 10′
30 DOUBLE UNDERS / MOD: 45 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) CAL SKI
2) 10 RING ROW
3) DOUBLE UNDERS / MOD: SINGLE UNDERS
4) 10 DB FLOOR PRESS (ACROSS)
SCORE IS TOTAL CALS, TOTAL DUBS AND DB WEIGHT ( # / # / # )
WOD
AMRAP 10:00:
10/7 CAL BIKE
15 SLAM BALL 30/20
15 PUSHUPS
AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
12 ALT. SCORPION STRETCHES
12 ALT. S.L. BRIDGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BACK SQUATS (ASCEND)
WOD
AMRAP 14:00:
300/250M ROW
12 TOES TO BAR
21 BOX JUMPS 20″ / MOD: STEPUPS
COOL DOWN
