STRENGTH / FOUNDATION

8X1:15:

2 BACK RACK REVERSE LUNGE + 2 BACK SQUAT (ACROSS)

WOD

AMRAP 20:00:

*METERS

THEN, 5 ROUNDS

10 T2B

10 HSPU / MOD: PUSHUP

10 SQUAT

–

*METER LIST

1000/900 ROW

2000/1800 B.ERG

800 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-4-4-3-3-2

BENCH PRESS

8 PULLAPART

WOD

20:00 CAP:

20-15-10-5

SA HANG CLEAN AND JERK LEFT 50/35

SA HANG CLEAN AND JERK RIGHT

LATERAL BURPEE

*CALS (AFTER 20, 15 & 10)

–

CAL LIST

20/15 ROW

17/13 B.ERG-AB-SKI

14/10 ECHO

17 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 POWER CLEAN + 1 HANG CLUSTER + 1 PUSH PRESS

WOD

AMRAP 10:00:

4 THRUSTER 115/75 (RX+ 135/95)

2 C2B PULLUP (RX+ BAR MUP)

*ADD 2 C2B / BAR MUP EACH ROUND

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

18X1:00:

1) 4 LOW CARRY STEPUP L/R 20”

2) 6 SL RDL L/R

3) 8 GOBLET SUMO SQUAT

WOD

8 ROUNDS, 16:00 CAP:

5 POWER SNATCH 115/85

10 BOX JUMP 24/20”

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 STRICT C2B PULLUP

WOD

5 ROUNDS, 15:00 CAP:

10 MB G2SH 70/50

10 MB LUNGE

6 INCHWORM TO PUSHUP (RX+ 2-3-4-5-6 WALL WALK TO PLATES)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 Y-T-W-L

5 CAT-COW

5 BIRDDOG L/R

5 REVERSE LEG LIFT L/R

5 JEFFERSON CURL

20 ALT. TOP DOWN DB CURL

BUDDY WOD

*TEAMS OF 2 – ALT. EXERCISES

AMRAP 18:00:

15 SITUP

12 SQUAT

9 JUMPING C2B PULLUP

6 LATERAL BURPEE

3 CLEAN AND JERK 135/95

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

4 BACK RACK REVERSE LUNGE

WOD

AMRAP 15:00:

5 DB HANG SNATCH 50s/35s

15 DB BENCH PRESS

*METERS

–

*METER LIST

250/225 ROW

500/450 B.ERG

.6/.55K ECHO

200 RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SL BRIDGE L/R

9 DEAD BUG L/R

12 SCORPION

WOD

10 TO 1, 16:00 CAP:

DEADLIFT OR SUMO 185/135 (RX+ 225/155)

25 DUBS / MOD: 35 SINGLES

T2B

COOL DOWN