WOD

STRENGTH / FOUNDATION
12X1:00:
1) 5 STRICT PULLUP (ACROSS)
2) 5 STRICT RING DIPS (ACROSS)
3) 35 DOUBLE UNDERS / 75 SINGLES

WOD
5 ROUNDS, 16:00 CAP:
15 DB SNATCH 55/40
200M RUN
15 PUSHUPS

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
2 BACK SQUAT (ACROSS)

WOD
21-15-9, 12:00 CAP:
THRUSTER 95/65
SUMO DEADLIFT HIGH PULL

COOL DOWN

STRENGTH / FOUNDATION
20X:30:
1 CLEAN AND PUSH PRESS (ACROSS)

WOD
TEAMS OF 2, 1 WORK AT A TIME, SPLIT REPS
AMRAP 12:00:
60 HANG POWER CLEAN 95/65 (RX+ 135/95)
50 SITUPS (RX+ T2B)
40 POWER CLEAN
30 RING ROWS (RX+ PULLUPS)
20 SQUAT CLEAN
10 PULLUPS (RX+ C2B)

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
5 DB BENCH PRESS (ASCEND)
10 DB PLANK ROW (ASCEND)

WOD
AMRAP 12:00:
5 HANDSTAND PUSHUPS / MOD: DB PRESS
10 BURPEES
15 WALL BALL 20/14, 10′

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
4 FRONT SQUAT (ASCEND)

WOD
45-30-15 (RX+ 60-40-20), 16:00 CAP:
CALORIES
RUSSIAN SWINGS 70/53
TOE TAPS X2

COOL DOWN

STRENGTH / FOUNDATION
10:00 CAP:
10-8-6-4-2 BACK SQUAT (ASCEND)

WOD
18:00 CAP:
800M-400M-200M RUN
45-30-15 DB DEADLIFT 55s/40s
30-20-10 DB FLOOR PRESS

COOL DOWN

STRENGTH / FOUNDATION
4X2:30:
3 DB PRESS (ASCEND)
3 STRICT RING DIP (ACROSS)
20 FACEPULLS

WOD
10 ROUNDS, 15:00 CAP:
2 JERKS 135/95 (RX+ 165/115)
6 TOES TO BAR
10 LUNGES

COOL DOWN

STRENGTH / FOUNDATION
20X:30:
1 SQUAT CLEAN (ACROSS)

WOD
AMRAP 12:00:
10 BOX JUMP OVER 24/20″
10 DB STEPUP 40/25
20 DB HANG POWER CLEAN 40s/25s

COOL DOWN

STRENGTH / FOUNDATION
6X:90:
2 OVERHEAD SQUAT (ASCEND)

WOD
4 ROUNDS, 16:00 CAP:
300M RUN
20 SWINGS 53/35 (RX+ KB SNATCH)
15 BURPEES

COOL DOWN

STRENGTH / FOUNDATION
30X:20:
1 POWER SNATCH (ACROSS)

WOD
AMRAP 14:00:
10-15-20-ETC. CALORIES
AFTER EVERY ROUND OF CALS
DO 2 ROUNDS OF
5 PULLUPS / MOD: JUMPING OR BANDED STRICT
10 PUSHUPS
15 SQUATS

COOL DOWN