WOD

16:00 CAP:

27-21-15-9

CAL ROW *W 22-16-12-6 / MOD: 22-16-12-6 OTHER CAL *W MINUS 2

PULLUP (RX+ C2B)

STRENGTH / FOUNDATION

16X1:00:

1) 10-12 GOBLET BICEP CURL

2) 10-12 GOBLET SKULL CRUSHER ON FLOOR

3) 10-12 CHEST FLY ON FLOOR

4) 15-20 SCAP PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

20 TTR OR 30 SITUP

30 DB HANG POWER CLEAN 40s/30s

40 LOW CARRY REVERSE LUNGE OR GOBLET STEPUP 20”

50 BP R. TWIST 25/15

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 POWER CLEAN + 1 HANG POWER CLEAN + 1 THRUSTER

WOD

AMRAP 12:00:

7 DB THRUSTER 50s/35s

7 DB BURPEE

7 RING DIP (RX+ RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 DIP SNATCH (ACROSS)

WOD

16:00 CAP:

15 BOX JUMP OVER 24/20”

40 DB HANG SNATCH 50/35

15 BOX JUMP OVER

30 DB HANG SNATCH

15 BOX JUMP OVER

20 DB HANG SNATCH

15 BOX JUMP OVER

10 DB HANG SNATCH

15 BOX JUMP OVER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FRONT SQUAT

WOD

6 ROUNDS, 18:00 CAP:

10 PUSH JERK 95/65 (RX+ 115/85)

10 FRONT RACK LUNGE

*CAL

–

*CAL LIST

10/8 B.ERG-AB-SKI

8/6 ECHO

10 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8 DB FLOOR PRESS

8 SA ROW L/R

WOD

4 ROUNDS, 16:00 CAP:

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

30 ALT. V-UP

50 DUBS / MOD: 75 SINGLES

COOL DOWN

***REMINDER***NO 530AM CLASS***

WOD

14:00 CAP:

10-8-6-4-2 SQUAT CLEAN 135/95 (RX+ 165/115)

15-12-9-6-3 STRICT PULLUP

STRENGTH / FOUNDATION

16X1:00:

1) 5 Y-T-W-L

2) 6 BULGARIAN SPLIT SQUAT L/R

3) 20 ALT. TOP DOWN DB CURL

4) 6 SL HIP THRUST L/R

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

8 PALLOF PRESS L/R

8 BAND TWIST L/R

8 KB SIDE BEND L/R

5 KB HIP OPENER L/R

5 JEFFERSON CURL

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 18:00:

60 DEADLIFT OR SUMO

60 DUBS / MOD: 90 SINGLES

60 PUSH PRESS WALL BALL

60 DUBS / 90 SINGLES

60 CAL ROW OR 50 CAL BIKE

60 DUBS / 90 SINGLES

60 PUSH PRESS WALL BALL

60 DUBS / 90 SINGLES

COOL DOWN