240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
8X1:00:
2 HANG SNATCH
WOD
10 ROUNDS, 16:00 CAP:
10 WALL BALL 20/14, 10/9’
20 MB TWIST
30 SINGLE UNDERS (RX+ DUBS)
AFTERMATH
2.4K ECHO
2K B.ERG
1K SKI
800M RUNNER
COOL DOWN
16:00:
4 BACK RACK REVERSE LUNGE
+ 2 PAUSE BACK SQUAT
AMRAP 14:00:
30 T2B
30 DEADLIFT OR SUMO 185/125 (RX+ 225/155)
30 PULLUP (RX+ C2B)
30 DEADLIFT OR SUMO
15X:40:
2 STRICT PULLUP
16:00 CAP:
40 SA HANG SNATCH 50/35
20 BOX JUMP 24/20”
40 SA PUSH PRESS
20 BOX JUMP OVER
40 SA HANG CLEAN AND JERK
20 GOBLET STEPUP OVER
14:00:
4 FLOOR PRESS
12 GORILLA ROW
4 POWER CLEAN 135/95 (RX+ 165/115)
4 FRONT SQUAT
8 LATERAL BURPEE
WISHING GYMCORE A HAPPY 15th ANNIVERSARY – SINCE OFFICIALLY OPENING ITS DOORS IN TOPSFIELD!
10:00:
3 ARM BAR L/R
5 CAT-COW
5 BIRDDOG L/R
COUCH STRETCH L/R
PIGEON STRETCH L/R
SAMSON STRETCH-HAMSTRING STRETCH L/R
(AFTER 10:00: TABATA ABS)
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
30:00 CAP:
1K ROW-SKI OR 2K B.ERG OR 800M RUNNER
60 DB HANG SQUAT CLEAN
60 SQUAT THRUST
60 DB LUNGE
300 JUMP ROPE
HANG CLEAN + FRONT SQUAT + 2 JERK
14:00 CAP:
1 SNATCH 135/85 (RX+ 155/105)
6 PULLUP (RX+ C2B)
2 SNATCH
6 PULLUP
3 SNATCH
4 SNATCH
5 SNATCH
1 SNATCH
15:00:
8-8-5-5-3-3
BACK SQUAT
AMRAP 15:00:
10 DB HANG CLEAN 40s/30s
10 DB STEPUP OVER 20”
10 BP OH SITUP 25/15
20 BP TWIST
4 SA PRESS L/R
12:00 CAP:
70 DUBS / MOD: 100 SINGLES
40 SA JERK 55/40
40 SA OHL
70 DUBS / 100 SINGLES
20 SA JERK
20 SA OHL
10 SA JERK
10 SA OHL
