STRENGTH / FOUNDATION

10X1:00:

SQUAT CLEAN

CLEAN AND JERK

WOD

AMRAP: 15:00:

200M RUN / MOD: 550M BIKE

35 DUBS / MOD: 55 SINGLES

10 PUSH JERK 135/85 (RX+ 155/105)

COOL DOWN

STRENGTH / FOUNDATION

7X1:30

3 STRICT C2B + 5 STRICT T2B

WOD

16:00 CAP:

60/50 CAL ROW OR 50/40 CAL BIKE

40 KB SWING 53/35 (RX+ 70/53)

20 C2B PULLUP (RX+ 15 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-2-2 BACK SQUAT

WOD

LADDER 12:00:

3 BURPEE BOX JUMP 24/20”

3 DB THRUSTER  35s/25s

COOL DOWN

STRENGTH / FOUNDATION

15:00:

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

BENCH PRESS

WOD

15:00 CAP:

30-20-10 POWER CLEAN 95/65

20-15-10 HANG POWER SNATCH

10-10-10 OHL

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT A TIME

5 ROUNDS, 30:00 CAP:

400M RUN OR 1200M BIKE OR 500M ROW

30 WALL BALL 20/14, 10/9’

30 MB STEPUP 20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 HANG SNATCH

WOD

“DIANE”

21-15-9, 16:00 CAP:

DEADLIFT 225/155

HSPU / MOD: HR PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 KB HIP OPENER L/R

5 SL GOOD MORNING L/R

10 KB SIDE BEND L/R

WOD

AMRAP 20:00:

30 SQUAT THRUST

30 RING ROW

30 MB G2OH 50/30

30 MOUNTAIN CLIMBER

30 SITUP

30 SA PUSH PRESS 45/30

30 BURPEE

30 CAL BIKE-SKI-RUN

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 HANG POWER CLEAN + 3 FRONT SQUAT

WOD

10 TO 1, 16:00 CAP:

HANG SQUAT CLEAN 115/85

RING DIP

COOL DOWN