WOD

40:00 CAP:

5 ROUNDS

5 PULLUP

10 PUSHUP

15 SQUAT

–

800M RUN-ROW OR 2K BIKE

–

*PARTITION HOW YOU WANT

25 PULLUP

50 PUSHUP

75 SQUAT

–

800M RUN-ROW OR 2K BIKE

–

5 ROUNDS

5 PULLUP

10 PUSHUP

15 SQUAT

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

14:00:

POWER CLEAN

SQUAT CLEAN

WOD

20:00 CAP:

600M RUN / MOD: 1300M B.ERG OR 1600M ECHO OR 700M SKI

30 CLEAN 135/85

600M RUN

20 CLEAN 155/105

600M RUN

10 CLEAN 185/125 (RX+ 205/135)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-5-7-7-7

FRONT SQUAT

*ASCEND FOR 3×5 – THEN CHOOSE A LIGHTER WEIGHT FOR 3×7 (ACROSS)

WOD

AMRAP 15:00:

15/12 CAL ROW-SKI-B.ERG OR 9/7 ECHO OR 11 RUNNER

15 V-UP

10 DB PUSH PRESS 50s/35s (RX+ HSPU)

10 DB RACKED REVERSE LUNGE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 STRICT PULLUP

3 ARM BAR L/R

WOD

16:00 CAP:

18/15 RING DIP (RX+ 10 RING MUP)

40 BOX JUMP OVER 24/20”

15/12 RING DIP (8 RING MUP)

20 BOX JUMP OVER

12/9 RING DIP (6 RING MUP

10 BOX JUMP OVER

9/6 RING DIP (4 RING MUP)

5 BOX JUMP OVER

6/3 RING DIP (2 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 DEADLIFT OR SUMO

WOD

5 ROUNDS, 20:00 CAP:

15 BURPEE

15 KB SWING 53/35 (RX+ 70/44)

15 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

15 BAND ROW

15 FACEPULL

10 KB SIDE BEND L/R

5 SPLIT SQUAT L/R

5 CROSS (BEHIND) LUNGE L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

30-24-18-12

CAL ROW

MB G2OH 50/30

MB STEPUP 24/20”

COOL DOWN

WOD

30:00 CAP:

BUY-IN 800M RUN OR 2K BIKE

10 TO 1

HANG POWER SNATCH 95/65 (RX+ 115/75)

AFTER EACH ROUND OF HPS COMPLETE:

5 PULLUP

10 PUSHUP

15 SQUAT

BUY-OUT 800M RUN OR 2K BIKE

COOL DOWN

WOD

15 ROUNDS, NO CAP:

8 CAL B.ERG* OR SKI OR RUNNER**

4 DEVILS CLEAN 40s/25s

1 ROPE CLIMB / MOD: 5 RING ROW

–

*ECHO-5 / AB-6

**OUTSIDE RUN-PARKING LOT

COOL DOWN