STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

10 LAT PULLDOWN (TEMPO 1:2:3)

10 SL GOOD MORNING/RDL L/R

10 CURTSY SQUAT L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

16:00 CAP:

80 POWER SNATCH 75/55

60 FRONT RACK LUNGE OR SQUAT

40 LATERAL BURPEE

20 STRICT PULLUP

40 PS

30 FRL OR FS

20 LB

10 SP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 BENCH PRESS

6 DB ROW L/R

10 PULLAPART

WOD

6 ROUNDS, 20:00 CAP:

20 ALT. V-UP

14/12 CAL ROW-B.ERG-SKI*

8/6 RING DIP (RX+ 4 RING MUP)

–

*OTHER CAL

12 RUNNER

10/8 ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 HIP THRUST

WOD

AMRAP 12:00:

60 SINGLE UNDERS (RX+ DUBS)

20 DB HANG SNATCH 50/35

10 GOBLET STEPUP 24/20”

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

15:00:

DEADLIFT + HANG POWER CLEAN + POWER CLEAN + JERK

WOD

15:00 CAP:

30 CLEAN AND JERK 135/95

30 LATERAL BURPEE

30 CAL B.ERG-SKI OR 24 RUNNER OR 18 ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 BACK SQUAT

WOD

25-20-15-10, 20:00 CAP:

PULLUP

PUSHUP

GOBLET LUNGE 50/35

GOBLET SQUAT

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6-8 RING ROW

8-10 DB FRONT RAISE

8-10 DB LATERAL RAISE

10-12 STRAIGHT BAR CURL

BUDDY WOD

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

AMRAP 18:00:

30 DEADLIFT 95/65

24 PUSH PRESS

18 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 ARM BAR L/R

5 SL BRIDGE L/R

5 BIRDDOG L/R

5 CAT-COW

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

WOD

AMRAP 30:00 (NO RX):

25/20 CAL ROW-B.ERG-SKI*

20 DB/KB SIDE BEND

15 R. SWING

10 DB/KB SPLIT SQUAT L/R

5 INCHWORM TO FLOOR OR PULLUP

–

*OTHER CAL

15/12 ECHO

20 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

10:00:

HIP SNATCH + HANG SNATCH

WOD

20:00 CAP:

15-12-9-6-3

HANG POWER CLEAN 135/95

SQUAT THRUST

THEN, 10-8-6-4-2

T2B X2 (RX+ BAR MUP X1)

POWER SNATCH

COOL DOWN