WOD

35:00 CAP:

10 ROUNDS

9 SQUAT

8 THRUSTER 75/55

7 PULLUP

6 BURPEE

5 PUSHUP

BUY-OUT 1 MILE RUN OR 4K BIKE

COOL DOWN

WOD

36X1:00:

1) 6-8 PRESS OR STRICT HSPU

2) 6-8 STRICT T2B/TTR

3) PLANK (ANY)

4) WALL SIT

5) CARDIO

6) CARDIO

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

3 THORACIC ROTATION L/R

3 CAT-COW

3 BIRDDOG L/R

3 INCHWORM

15 KB SIDE BEND L/R

WOD

AMRAP 16:00:

16/12 CAL ROW-B.ERG-SKI*

6 DB HANG SNATCH 40s/30s

40 DUBS / MOD: 60 SINGLES

12 DB DEADLIFT

–

*OTHER

200M RUN

11/8 CAL ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 DB FLOOR PRESS

10 STRAIGHT BAR CURL

15 LAT PULLDOWN

WOD

3 ROUNDS, 20:00 CAP:

400M RUN OR 1K B.ERG / 1.2K ECHO OR 500M SKI

30 WALL BALL 20/14, 10/9’

30 V-UP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 HANG CLEAN + 2 FRONT SQUAT + 2 JERK

WOD

AMRAP 12:00:

1 POWER CLEAN 135/95 (RX+ 165/115)

1 PUSH JERK

5 BURPEE (RX+ BAR MUP)

*ADD 1 CLEAN AND 1 PUSH JERK EVERY ROUND

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

3 JEFFERSON CURL

5 SL STEP DOWN L/R

5 SA FACE PULL L/R

5 SA PAUSE BAND ROW L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS

5 ROUNDS, 25:00 CAP:

**METERS (TOGETHER)

30 KB SWING

30 BOX JUMP

–

**METER LIST

400 RUN

500/450 SKI

1000/900 B.ERG

1.2/1.1K ECHO

COOL DOWN

WOD

35:00 CAP:

1 MILE RUN OR 4K BIKE

25 PULLUP

50 PUSHUP

75 SQUAT

100 SITUP

75 SQUAT

50 PUSHUP

25 PULLUP

RX = PARTITION REPS FROM 100 SITUPS ON

RX+ = DO NOT PARTITION

MOD = PARTITION ALL

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-5-3-3-3

DEADLIFT OR SUMO

WOD

LADDER 15:00:

5 CAL ROW (10-15-20-ETC.)

10 LUNGE (20-30-40-ETC.)

20 DUBS / MOD: 30 SINGLES (40/60-60/90-80/120-ETC.)

*EVERY ROUND ADD 5 CALS, 10 LUNGES, 20 DUBS / 30 SINGLES

COOL DOWN