STRENGTH / FOUNDATION

12:00:

5 TEMPO BRIDGE FLOOR PRESS 3:1

WOD

AMRAP 9:00:

9 KB/DB DEADLIFT 55s/40s (RX+ 70s/53s)

6 LOW CARRY REVERSE LUNGE

3 BURPEE PULLUP (RX+ BURPEE RING MUP)

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 SUPERMAN

10 SCORPION

10 PLANK TOE TOUCH

*PICK A STRETCH

WOD

6 ROUNDS, 20:00 CAP:

6 DB HANG SNATCH 55/40 (RX+ HEAVIER)

10 T2B

14/12 CAL ROW / MOD: 11/8 OTHER

COOL DOWN

STRENGTH / FOUNDATION

16X1:00:

1) 10-12 ZOTTMAN CURL

2) 10-12 DB ROLLOVER

3) 10-12 SEATED BAND LAT PULLDOWN

4) 10-12 BENTOVER LATERAL ARM RAISE

WOD

3 ROUNDS, 20:00 CAP:

*METERS

15 MB G2OH 50/30

30 STEPUP 20”

45 SQUAT

–

*METER LIST

375/325 ROW-SKI

750/650 B.ERG

900/800 ECHO-AB

300 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 BACK SQUAT

WOD

16:00 CAP:

50-40-30-20-10

ANCHORED SITUP

18-15-12-9-6

RING DIP *W MINUS 3

COOL DOWN

STRENGTH / FOUNDATION

9X1:00:

2 STRICT C2B PULLUP

2 POWER SNATCH

(ACROSS)

WOD

AMRAP 9:00:

7 C2B PULLUP

5 HANG POWER CLEAN 155/105 (RX+ 185/125)

3 PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

16X1:00:

1) 10-12 HAMMER CURL

2) 10-12 DB OH TRICEP EXTENSION

3) 10-12 SUITCASE SPLIT SQUAT

4) 10-12 KB GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

LADDER 16:00:

2 KB/DB DEADLIFT 70s/53s

2 REVERSE LUNGE

2 BURPEE

(ADD 2 REPS EACH ROUND)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

5 SA BAND ROW L/R

5 PALLOF PRESS L/R

5 BAND TWIST L/R

5 KB SIDE BEND L/R

5 KB HIP OPENER L/R

WOD

20:00 CAP:

15-12-9-6-3

POWER CLEAN 135/95

HSPU / MOD: DB PUSH PRESS

3-6-9-12-15

FRONT SQUAT

T2B (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DB PRESS

5 DB BENTOVER ROW

WOD

AMRAP 20:00:

*METERS

40 DUBS / MOD: 60 SINGLES

20 R. SWING 70/53

10 DB BENCH PRESS 55s/35s

–

*METER LIST

500/450 B.ERG

.6/.55K ECHO

600/550 AB

250/225 SKI

200 RUNNER

COOL DOWN