WOD

STRENGTH / FOUNDATION
12X:45:
1 HANG POWER CLEAN PAUSE (ACROSS)

WOD
6 ROUNDS, 15:00 CAP:
18 PUSH PRESS WALL BALL 20/14, 10′
12 SWINGS 53/35 (RX+ 70/53)
BUILDING LAP

COOL DOWN

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

WOD
AMRAP 16:00:
100 SINGLE UNDERS
10 STRICT HANDSTAND PUSHUPS / MOD: PRESS 115/75
15/12 CALORIES
20 LUNGES

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
3 BENCH PRESS (ASCEND)

WOD
TEAMS OF 2, WORK 1 AT A TIME
AMRAP 20:00:
500M ROW OR .8 BIKE
30 PUSHUPS
20 PULLUPS / MOD: JUMPING
10 DEADLIFTS 225/155

COOL DOWN

STRENGTH / FOUNDATION
12:00 CAP:
5-4-3-2-1… OVERHEAD SQUAT (ASCEND)

WOD
16:00 CAP:
400M RUN
THEN, 5 ROUNDS
5 HANG SQUAT SNATCH 75/55 (RX+ 96/65)
10 LATERAL JUMPS
THEN, 400M RUN

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 3 PUSH JERKS (ASCEND)
EVEN) 4 STRICT PULLUP (ACROSS)

WOD
15:00 CAP:
15 BURPEES
10 CLEAN AND JERK 135/95 (RX+ 155/105)
15 TOES TO BAR
10 CLEAN AND JERK
15 TOES TO BAR
10 CLEAN AND JERK
15 BURPEES

COOL DOWN

STRENGTH / FOUNDATION
12X:45:
1 POWER SNATCH PAUSE (ACROSS)

WOD
30-20-10-20-30, 20:00 CAP:
PUSHUPS
LUNGES
ANCHORED SITUPS

COOL DOWN

STRENGTH / FOUNDATION
WOD 1
AMRAP 10:00:
6 PULLUPS (RX+ STRICT) / MOD: JUMPING OR BANDED STRICT
10 CALS
6 THRUSTERS 135/95

REST 5:00:

WOD 2
10:00 CAP:
10-8-6-4-2
POWER CLEANS 135/95 (RX+ 185/125)
60 SINGLE UNDERS (RX+ 40 DUBS)

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 10 RING ROWS
2) :15 RING SUPPORT
3) 3 ARM BARS L/R
4) 20 RUSSIAN SWINGS (LIGHT)

WOD
AMRAP 10:00:
15 SWINGS 53/35 (RX+ 70/53)
10 BURPEES
5 RING DIPS

AFTERMATH
4 ROUNDS, :30 ON / :30 OFF
CHOOSE 1 AB EXERCISE

COOL DOWN

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

WOD
6 ROUNDS, 15:00 CAP:
10 OVERHEAD SQUAT 75/55
200M RUN (RX+ 14/10 CAL BIKE)
10 WALL BALLS 20/14, 10′

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 3 PUSH PRESS (ASCEND)
EVEN) 3 STRICT PULLUPS (ACROSS)

WOD
4 ROUNDS, 16:00 CAP:
7 PUSH JERKS 135/95 (RX+ 165/115)
14 DEADLIFTS
21 LATERAL JUMPS
300M RUN

COOL DOWN