WOD

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

WOD
15-12-9-6-3, 15:00 CAP:
DEADLIFT 185/135 (RX+ 225/155)
STEPUPS X2 24/20″

COOL DOWN

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

WOD
18:00 CAP:
60/50 CALS
50 WALL BALL 20/14, 10/9′
40 LATERAL JUMPS
30 HANG POWER SNATCHES 75/55
20 TOES TO BAR
10 CALS

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) :45 CARDIO
2) :45 PLANK
3) 5 S.A. PUSH PRESS L/R

WOD
6 ROUNDS, 16:00 CAP:
10 GOBLET SQUAT 53/35 (RX+ 70/53)
15 PUSHUPS
20 RUSSIAN SWINGS 53/35

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
2 FLOOR PRESS (ACROSS)

WOD
AMRAP 14:00:
20 DB SNATCH 55/40
15 PULLUPS (RX+ 10 STRICT) / MOD: 15 JUMPING OR 10 BANDED STRICT
10 BURPEES

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
3 BACK SQUAT (ASCEND)

WOD
3 ROUNDS, 16:00 CAP:
500M ROW OR .8 BIKE OR 400M RUN
15 CLEAN AND JERKS 115/85

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
3 STRICT HANDSTND PUSHUP (ACROSS)
OR 3 DB PRESS (ACROSS)

WOD
AMRAP 12:00:
12 TOES TO BAR
18 WALL BALL 20/14, 10′
30 SINGLE UNDERS (RX+ 24 DUBS)

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 2 POWER CLEAN (ASCEND)
EVEN) 5 FRONT SQUAT (SAME WEIGHT)

WOD
18:00 CAP:
1000M ROW/SKI OR 800M RUN OR 1.5 BIKE
50 POWER CLEANS 115/85
1000M ROW/SKI OR 800M RUN OR 1.5 BIKE

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 3 ARM BAR L/R
2) 5 SINGLE LEG DEADLIFT L/R
3) 5 SINGLE ARM OVERHEAD LUNGE L/R

WOD
21-15-9, 12:00 CAP:
HANG POWER SNATCH 95/65
BURPEES

AFTERMATH
1:00 LOW PLANK
1:00 REST
1:00 SITUPS
1:00 REST
1:00 LOW PLANK

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
3 STRICT PULLUP + 3 STRICT RING DIP (ASCEND)

WOD
5 ROUNDS, 15:00 CAP:
10 PULLUPS (RX+ 5 BAR MUPS)
15 SWINGS 53/35
20 KB JERKS

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 5 DEADLIFT (ASCEND)
EVEN) 5 SPLIT SQUATS L/R (ACROSS)

WOD
AMRAP 20:00:
20 SQUATS
20/16 CAL ROW
20 V-UPS
20 STEPUPS 24/20″

COOL DOWN