WOD

AMRAP 12:00:

10/8 B.ERG-SKI OR 8/6 ECHO OR 8 RUNNER

8 MB G2SH 50/30 (RX+ 4 REPS 100/70)

6 MB SQUAT (RX+ 4)

STRENGTH / FOUNDATION

12X1:00:

1 HANG CLEAN AND JERK

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

3 STRICT PULLUP OR 3 RING DIP OR BOTH*ODD/EVEN

WOD

16-14-12-10-8-6-4-2, 16:00 CAP:

T2B

FRONT RACK LUNGE 115/85

COOL DOWN

WOD

AMRAP 16:00:

12 DEADLIFT 115/85

9 BURPEE

6 HANG POWER SNATCH

30 BAR HOP

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4-4-4-3-3-3-2-2-2

BENCH PRESS

8 PULLAPART

WOD

8 ROUNDS, 18:00 CAP:

5 SA THRUSTER L/R 50/35

7 HSPU / MOD: HAND RELEASE PUSHUP

12/9 CAL ROW / MOD: 9/7 OTHER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 HIP OPENER L/R

5 BIRDDOG L/R

10 SIDE BEND L/R

5 JEFFERSON CURL

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK 1 AT A TIME

AMRAP 20:00:

20 BURPEE

20 SQUAT

20 BOX JUMP 20”

20 REVERSE LUNGE

20 TTR

COOL DOWN

WOD

LADDER 12:00:

1 POWER CLEAN 155/105 (RX+ 185/135)

1 STRICT PULLUP (RX+ RING MUP)

STRENGTH / FOUNDATION

12X1:00:

1 POWER SNATCH + 1 HANG POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 OHS OR FRONT SQUAT

WOD

20:00 CAP:

20 R. SWING 70/53

100 BP TWIST 25/15

20 R. SWING

80 BP OH SPLIT SQUAT

20 R. SWING

60 BP OH SITUP

20 R. SWING

40 BP OHS

20 R. SWING

COOL DOWN

WOD

AMRAP 16:00:

20 BENT OVER ROW 75/55

20 HANG POWER CLEAN

20 PUSH PRESS

*METERS

–

METER LIST

1500/1300 B.ERG

1.7/1.5KM ECHO

500/450 SKI

600 RUN

STRENGTH / FOUNDATION

12:00:

2 DEADLIFT OR SUMO

COOL DOWN