STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

3 KB HIP OPENER L/R

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

8 SA BAND ROW L/R

WOD

AMRAP 15:00:

10 KB SWING

5 INCHWORM

10 MB STEPUP OVER

5 STRICT PULLUP

COOL DOWN

STRENGTH / FOUNDATION

20:00:

4-4-4-4

BACK RACK REVERSE LUNGE

2-2-2-2

BACK SQUAT

WOD

AMRAP 8:00:

8 POWER SNATCH 75/55

8 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

CLEAN

WOD

10 TO 1, 15:00 CAP:

DB HANG CLEAN AND JERK 45s/30s

BURPEE

ALT. V-UP X2

COOL DOWN

STRENGTH / FOUNDATION

16:00:

5 DB FLOOR PRESS

10 REVERSE FLY

15 PULLAPART

WOD

AMRAP 14:00:

10 DB SQUAT 50s/35s

20 /16 CAL ROW-B.ERG-SKI *OTHER CALS

40 DUBS / MOD: 60 SINGLES

–

*OTHER CALS

15 RUNNER

13/10 ECHO

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 HANG POWER CLEAN + 3 PUSH JERK

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

LADDER 16:00:

2 HANG POWER CLEAN 135/95

2 BOX JUMP 20”

8 BURPEE

**ADD 2 REPS TO HPC AND BOX EVERY ROUND

COOL DOWN

OPEN WOD 26.2

15:00 CAP:

*REGISTERED OPEN PARTICPANTS WILL DO WALKING LUNGE.

(IN LARGE CLASSES) NON-REGISTERED WILL DO 28 STATIONARY LUNGE.

80′ DB OH WALKING LUNGE 50/35

20 ALTERNATING DB SNATCH

20 PULLUP

80′ DB OH WALKING LUNGE

20 ALTERNATING DB SNATCH

20 C2B PULLUP

80′ DB OH WALKING LUNGE

20 ALTERNATING DB SNATCH

20 RING MUSCLE UP / MOD: RING DIP

AFTERMATH

10-8-6-4-2

SQUAT THRUST

INCHWORM TO PLANK

BURPEE

COOL DOWN

STRENGTH / FOUNDATION

15:00:

20 ALT. DB CURL

15 TRICEP BAND PUSH DOWN

10 RING ROW

5 ARM BAR L/R

WOD

AMRAP 15:00:

5 HEAVY MB G2SH OR 10 LIGHT

10 CAL (ANY)

15 PUSH PRESS WALL BALL

20 DB/KB SIDE BEND

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 SL GOOD MORNING/RDL L/R

10 CURTSY SQUAT L/R

20 ALT. V-UP

WOD

6 ROUNDS, 18:00 CAP:

5/4 STRICT PULLUP

15/12 CAL ROW-B.ERG-SKI*

25 SQUAT

35 DUBS / MOD: 45 SINGLES

–

*OTHER CAL

12 RUNNER

10/8 ECHO

COOL DOWN