WOD

30:00 CAP:

STARTING AT 0:00:

1 TO 10

PULLUP

FRONT SQUAT 95/65

AT 10:00:

21-15-9

T2B

HANG POWER CLEAN

AT 20:00:

3 ROUNDS

10 LATERAL BURPEE

10 THRUSTER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 SA BAND PULLDOWN L/R

20 BAND PULLAPART

10 SL STEP DOWN L/R

20 BANDED MARCH

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT A TIME

20:00 CAP:

1200M RUN OR 3200M BIKE

120 R. SWING 53/35

80 GOBLET STEPUP 20”

80 RING ROW

120 SITUP

600M RUN OR 1600M BIKE

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

POWER SNATCH + HANG SNATCH + OHS

WOD

10 ROUNDS, 16:00 CAP:

3 POWER SNATCH 135/95

6/4 RING DIP (RX+ 3 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT OR GENIE

WOD

20:00 CAP:

60 WALL BALL 20/14, 10/9’

30 BURPEE

*METERS

30 BURPEE

60 WALL BALL

–

*METER LIST

800 RUN

1000/880 SKI

2000/1750 B.ERG

2400/2100 ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

9:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

3 SA ROW L/R

10 SCAP PUSHUP

WOD

10 ROUNDS, 30:00 CAP:

5 STRICT PULLUP

10 DB FLOOR PRESS 50s/35s

15/12 CAL B.ERG-ROW OR 12/9 ECHO-AB-SKI OR 12 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 HANG POWER CLEAN

WOD

12-10-8-6-4-2, 14:00 CAP:

KB SWING 53/35 (RX+ 70/44)

SA OHL LEFT

KB SWING

SA OHL RIGHT

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DEADLIFT OR SUMO

WOD

AMRAP 18:00:

6 THRUSTER 115/85 (RX+ 135/95)

12 T2B

300M RUN / MOD: 850M BIKE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 DB FLOOR PRESS

5 RING ROW

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS OR EXERCISES

AMRAP 18:00:

8/6 CALS

10 DB HANG SNATCH 50/35

8/6 PUSHUP

COOL DOWN