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

STRENGTH / FOUNDATION

12:00:

8 PRESS

8 BENTOVER ROW

WOD

“HELEN”

3 ROUNDS, 16:00 CAP:

400M RUN / MOD: 1100M BIKE

21 KB SWING 53/35

12 PULLUP

COOL DOWN

STRENGTH / FOUNDATION

TABATA X16

ODD) PLANK HOLD

EVEN) SQUAT HOLD

WOD

AMRAP 15:00:

20 LOW CARRY REVERSE LUNGE 40s/30s

20 DUBS / MOD: 30 SINGLES

20 V-UP / MOD: ALT. V-UP

20 DUBS

COOL DOWN

STRENGTH / FOUNDATION

LADDER 8:00:

*LIGHT DBs

2 DB DEADLIFT

2 DB CURL AND PRESS

2 SL BRIDGE L/R

2 STRICT SITUP

BUDDY WOD

*TEAMS OF 2 – ALT. EXERCISE

AMRAP 16:00:

8 MB G2SH 50/30

8 DB FLOOR PRESS 50s/35s

8 TOES TO RIG

COOL DOWN

STRENGTH / FOUNDATION

6X1:20:

HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS

WOD

AMRAP 20:00:

3 PUSH JERK 155/105 (RX+ 185/125)

7 C2B PULLUP / MOD: RING ROW OR SQUAT THRUST (RX+ 5 BAR MUP)

7 HSPU / MOD: PIKE PUSHUP OR INCHWORM TO PLANK

15 SQUAT

COOL DOWN

STRENGTH / FOUNDATION

10:00:

8 BACK RACK REVERSE LUNGE

WOD

20X1:00:

1) 8 DEADLIFT 225/155 (RX+ 275/185)

2) 14 BOX JUMP 24/20” (8 REPS 30/24”)

3) 200M RUN / MOD: 500M BIKE

4) REST

COOL DOWN

STRENGTH / FOUNDATION

9:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

5 CAT-COW

5 BIRDDOG L/R

WOD

5 ROUNDS, 30:00 CAP:

40 DUBS / MOD: 60 SINGLES

30 SITUP

20/16 PUSHUP

1000/900M B.ERG OR 400M RUN OR 500/450M ROW-SKI OR 1200/1050 ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 SA PRESS L/R

10 GORILLA ROW

8 SA FLOOR PRESS L/R

10 GORILLA ROW

WOD

4 ROUNDS MAX REPS:

1:00 CAL ROW / MOD: OTHER

1:00 DB STEPUP 24/20, 50/35

1:00 DB HANG SNATCH

*:20 REST BETWEEN EACH MIN.

COOL DOWN