WOD

STRENGTH / FOUNDATION
10X1:00:
HIGH HANG SNATCH + LOW HANG SNATCH (ASCEND)

WOD
AMRAP 14:00:
8 HANDSTAND PUSHUP
16 POWER SNATCH 75/55
300M RUN/ROW/SKI

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 6 RACKED LUNGE (ASCEND)
EVEN) 5 SINGLE LEG DEADLIFT L/R (ACROSS)

WOD
15-12-9, 15:00 CAP:
SQUAT CLEAN 115/75 – 135/95 – 155/105
50 DOUBLE UNDERS / MOD: 75 SINGLES
(RX+ 135/85 – 165/105 – 185/125

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) :45 BIKE (MODERATE)
2) :45 LOW PLANK HOLD
3) 5 BOTTOM UP PRESS L/R (ASCEND)
4) 5 PALLOF PRESS + 5 SQUAT PALLOF PRESS L/R (PURPLE)

WOD
4 ROUNDS, 14:00 CAP:
30 RUSSIAN SWINGS 53/35 (RX+ 70/44)
20 KB JERKS
10 TOES TO BAR

COOL DOWN

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

WOD
5 ROUNDS, 17:00 CAP:
200M RUN
20 WALL BALL 20/14, 10/9′
15 PUSHUPS

COOL DOWN

STRENGTH / FOUNDATION
8X1:00
ODD) 5 HANG POWER CLEAN (ASCEND)
EVEN) 8 LATERAL BURPEE

WOD
AMRAP 15:00:
16/14 CAL ROW
10 PULLUPS (RX+ C2B)
6 DEVILS PRESS 40s/25s

COOL DOWN

STRENGTH / FOUNDATION
20X:30:
ODD) 2 STRICT PULLUP
EVEN) 2 STRICT RING DIP
OR MUSCLE UP

WOD
AMRAP 10:00:
50 SINGLE UNDERS (RX+ 30 DUBS)
10 DB HANG CLEAN AND JERK 45s/30s
50 SINGLE UNDERS (RX+ 30 DUBS)
10 DB SQUATS

COOL DOWN

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

WOD
1 TO 10, 14:00 CAP:
TOES TO BAR
DEADLIFT 185/135 (RX+ 225/155)

COOL DOWN

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

WOD
TEAMS OF 2, WORK 1 AT A TIME
3 ROUNDS (NO CAP)
10 BOX JUMP OVER 24/20″ / MOD: STEPUP OVER
30/24 CAL ROW
10 BOX JUMP OVER
24/18 CAL BIKE OR SKI (PARTNERS MUST DO SAME)
10 BOX JUMP OVER

*MALE+FEMALE ROW = 27 CALS **BIKE/SKI = 21

COOL DOWN

STRENGTH / FOUNDATION
15X1:00:
1) 14/10 CAL SKI
2) 36’ OVERHEAD CARRY L/R (ASCEND)
3) 15 SLAM BALL (ASCEND)
4) 15 SITUPS – V-UPS – HOLLOW ROCKS
5) 5 HANDSTAND PUSHUP OR DB PRESS

WOD
AMRAP 14:00:
300M RUN
10 BURPEE TO TARGET
20 SWINGS 53/35 (RX+ KB SNATCH)

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
HANG POWER SNATCH + POWER SNATCH + OVERHEAD SQUAT
(ASCEND)

WOD
15:00 CAP:
21 THRUSTER 95/65
21 PULLUP
15 THRUSTER 115/75 (RX+ 135/95)
15 PULLUP (RX+ C2B)
9 THRUSTER 135/85 (RX+155/105)
9 PULLUP (RX+ BAR MUSCLE UP)

COOL DOWN