STRENGTH / FOUNDATION

15:00:

10-8-6-4-2s

HIP THRUST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

3 ROUNDS, 20:00 CAP:

600M ROW OR 1200M B.ERG

20 MB G2SH

20 MB LUNGE

20 BURPEE OVER ROWER OR TO BOX

20 MB STEPUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 BENCH PRESS

8 GORILLA ROW

WOD

AMRAP 18:00:

12 DB HANG SNATCH LEFT 55/40

12 DB HANG SNATCH RIGHT

9 T2B

*CAL

9 T2B

–

*CAL LIST

24/18 ROW-B.ERG

20 RUNNER

16/12 ECHO

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

1 CLUSTER

WOD

20:00 CAP:

21 THRUSTER 95/65

84 DUBS / MOD: 120 SINGLES

400M RUN OR 1K B.ERG OR 1.2K ECHO

15 THRUSTER

60 DUBS / MOD: 90 SINGLES

300M RUN OR 750M B.ERG OR .9K ECHO

9 THRUSTER

36 DUBS / MOD: 60 SINGLES

200M RUN OR 500M B.ERG OR .6K ECHO

COOL DOWN

STRENGTH / FOUNDATION

TABATA X16 (:20 ON / :10 OFF):

ODD) PUSH PRESS WALL BALL

EVEN) LUNGE

WOD

2 ROUNDS, 16:00 CAP:

400M RUN OR 1K BIKE (RX+ 500/450M SKI)

30 DEADLIFT OR SUMO 185/135 OR DB/KB DEADLIFT 50s/35s

200M RUN OR .5K BIKE (RX+ 250/225M SKI)

:60 DEADLIFT BARBELL HOLD OR FARMERS HOLD

AFTERMATH

TABATA ABS/CORE

COOL DOWN

STRENGTH / FOUNDATION

16:00:

5 FRONT SQUAT

WOD

3 ROUNDS, 16:00 CAP:

10 POWER CLEAN 135/95

15 PUSH JERK

20 PULLUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 DB FLOOR PRESS

3 STRICT PULLUP

WOD

3 ROUNDS, 24:00 CAP:

50 SITUP

40 SQUAT

30 STEPUP 24/20”

20/15 PUSHUP

10 BURPEE BOX JUMP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

5 LATERAL TOUCH DOWN L/R

5 SL RDL L/R

10 SHOULDER TOUCH

10 TOE TOUCH

5 BIRDDOG L/R

5 CAT-COW

3 JEFFERSON CURL

BUDDY WOD

25:00 CAP:

TEAMS OF 2 – SPLIT WORK AND PARTITION ANY WAY

2K BIKE

1K ROW

100 LUNGE

100 R. SWING

60 RING ROW

60 OF YOUR CHOICE

COOL DOWN

STRENGTH / FOUNDATION

15X40:

2 HANG POWER SNATCH

WOD

5 ROUNDS, 15:00:

10 LATERAL BURPEE

15 HANG POWER SNATCH 75/55

25 DUBS / MOD: 45 SINGLES

COOL DOWN