STRENGTH / FOUNDATION

TABATA X16

ODD) BURPEE

EVEN) DB RDL

BUDDY WOD

AMRAP 16:00:

100 DUBS / MOD: 150 SINGLES

40 MB OH SITUP 20/14

40/32 CAL ROW

100 MB TWIST

COOL DOWN

WOD

40:00, ZONE 2ish:

10-15 LEG ASSISTED PULLUP

10-15 DB INCLINE BENCH PRESS

*METERS

10-15 D-BALL CLEAN OVER BOX

*METERS

25 R. SWING

25 GOBLET SQUAT

*METERS

–

*METER LIST

750 (.75K) BIKE

350 SKI

300 RUN/JOG/WALK

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

1 CLEAN AND JERK

WOD

10 ROUNDS, 20:00 CAP:

2 CLEAN AND JERK 155/105 (RX+ 185/125)

6/4 RING DIP (RX+ 3 RING MUP)

10 LUNGE

COOL DOWN

STRENGTH / FOUNDATION

18:00:

8-6-4-2-2-2-10

BACK SQUAT

WOD

AMRAP 12:00:

14/12 CAL ROW / MOD: 10/7 OTHER

12 T2B

12 BOX JUMP 24/20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SA FLOOR PRESS L/R

10 GORILLA ROW

WOD

5 ROUNDS, 20:00 CAP:

400M RUN OR 1000/900M B.ERG OR 1.2/1.1K ECHO

15 POWER SNATCH 75/55

COOL DOWN

WOD

REMINDER – CLASS SCHEDULE FOR FRIDAY IS 530A – 7A – 9A – 330P – 5P – BBQ!

SATURDAY 830A

“MURPH”

1 MILE RUN

100 PULLUP

200 PUSHUP

300 SQUAT

1 MILE RUN

*PARTITION REPS AS YOU’D LIKE

COOL DOWN

WOD

30:00-40:00:

“ZONE 2ish”

*METERS

40 STEPUPS

30 ALT. SL BRIDGE

20 BAND ROW

15 FACEPULL

10 PALLOF PRESS L/R

5 TURKISH SITUP OR GETUP L/R

3 ARM BAR L/R

–

*METER LIST

1000 ROW-SKI

800 JOG/WALK

2000 BIKE (2.0K)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 FRONT SQUAT

WOD

16:00 CAP:

30-24-18-12-6 T2B

15-12-9-6-3 HANG SQUAT CLEAN 135/95

COOL DOWN