STRENGTH / FOUNDATION

14:00:

3X

10-14 TOP DOWN ALT. DB PRESS

10-14 BRIDGE DB FLOOR PRESS

16-20 BAND TRICEP PRESS DOWN

16-20 BAND LAT PULL DOWN

1:00 REST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

4 ROUNDS, 24:00 CAP:

24 NO JUMP BURPEE

100 SINGLE UNDER

24/20 CAL ROW OR 20/16 CAL B.ERG-SKI

100 SINGLE UNDER

24 MB DEADLIFT SINGLES 100/70

100 SINGLE UNDER

COOL DOWN

WOD 1

AMRAP 9:00:

3 C2B PULLUP (RX+ BAR MUP)

6 BOX JUMP OVER 24/20” (RX+ 30/24”)

WOD 2

30-20-10, 15:00 CAP:

DB HANG SNATCH 35s/25s

CAL ROW *W: 24-16-8

LOW REVERSE CARRY LUNGE

COOL DOWN

WOD

AMRAP 16:00:

8/7 CAL

8 SQUAT THRUST

8 WALL BALL 20/14, 10/9’

8 MB DEAD BUG

STRENGTH / FOUNDATION

12:00:

5 DEADLIFT OR SUMO

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

2 CLEAN AND JERK OR 1 POWER SNATCH OR BOTH *ODD/EVEN

WOD

15X1:00:

EVERY MIN. COMPLETE

6 HAND RELEASE PUSHUP (RX+ HSPU)

4 HANG POWER CLEAN 135/95

2 PUSH JERK

*SCORE IS – IF MAINTAINED OR WHAT WAS MODIFIED

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

WOD

3 ROUNDS, 20:00 CAP:

*BIKE METERS / MOD: 600M RUN

25 T2B

25 KB SWING 53/35

–

* 1500/1300 B.ERG

OR 1.8/1.6K ECHO – 1800/1600 AB

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

2 PRESS

3 BENTOVER ROW

WOD

12-9-6-3-6-9-12-9-6-3, 15:00 CAP:

THRUSTER 95/65

LATERAL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 REVERSE LEG LIFT L/R

5 CAT-COW

5 THORACIC ROTATION L/R

5 COASSACK SQUAT L/R

BUDDY WOD

* TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

40 DB HANG SNATCH 35s/25s

20 RING ROW

30/24 CAL BIKE

20 RING ROW

40 DB DEADLIFT

COOL DOWN