STRENGTH / FOUNDATION

TABATA X18

1) R. SWING

2) ABS

3) RING ROW

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 18:00:

10/8 CAL B.ERG – 6/5 ECHO – 8/6 AB

6 T2B OR C2B

2 DEADLIFT OR SUMO

COOL DOWN

***930AM CLASS ONLY***

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 40:00:

1000/900M ROW

60 SQUAT

30 DB HANG CLEAN AND PRESS

10 FACEPULL – 10 BAND ROW – 10/7 PUSHUP (EACH)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FLOOR PRESS

8 REVERSE FLY

WOD

AMRAP 12:00:

4/3 STRICT PULLUP (RX+ 4 BAR MUP)

4 POWER SNATCH 135/85

4 BURPEE

AFTERMATH

TABATA BURPEE

COOL DOWN

WOD

30:00 CAP:

*PARTITION WORK HOWEVER YOU WISH

50 DB DEADLIFT 40s/30s

50 DB LUNGE

50 DB PLANK ROW

50/40 PUSHUP

50 WALL BALL 20/14, 10/9’

50 MB TWIST

50 MB STEPUP 24/20”

50/40 CAL B.ERG-SKI *30/24 ECHO **40 RUNNER

:50 CHIN HOLD OVER BAR / MOD: STATIC HANG

:50 HANGING L-SIT / MOD: HANGING KNEE RAISE

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 HANG SQUAT CLEAN

WOD

16:00 CAP:

10-8-6-4-2

CLEAN AND JERK 155/105 (RX+ 185/125)

40-35-30-25-20

SITUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 DB SEATED PRESS

8 DB FLOOR PRESS

12 PULLAPART

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

3 ROUNDS, 24:00 CAP:

50 R. SWING

30/24 CAL CONCEPT 2 (20/16 ECHO)

50 PUSH PRESS WALL BALL

30/24 CAL CONCEPT 2 (20/16 ECHO)

50 ALT. V-UP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 BACK SQUAT OR DEADLIFT (SUMO)

WOD

21-15-9, 15:00 CAP:

POWER CLEAN 95/65

THRUSTER

PULLUP

DUBS X2 / MOD: SINGLES X3

COOL DOWN

WOD

COMPLETE

10-8-6-4-2(s) HIP THRUST

THEN ON REPEAT,

2:00 BIKE-SKI-RUNNER

4 COSSACK SQUAT L/R

6 SL GOOD MORNING L/R

8 CROSS LUNGE L/R

10 FACEPULL

12 BAND ROW

14 TRICEP PUSHDOWN

16 LAT PULLDOWN

18 ALT. CURL

COOL DOWN