STRENGTH / FOUNDATION

10X1:00:

1 CLEAN AND JERK

1 SQUAT CLEAN

WOD

20X1:00:

1) 2 CLEAN AND JERK (ACROSS)

2) 4 FRONT SQUAT

3) 8 C2B PULLUP (RX+ 6 BAR MUP)

4) 14 LATERAL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 HIP OPENNER L/R

5 COSSACK SQUAT L/R

10 SIDE BEND L/R

WOD

9 ROUNDS, 20:00 CAP:

10 STRICT SITUP

10 BOX JUMP OVER 24/20”

10/8 CAL

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 BENCH PRESS

10 PULLAPART

WOD

5 ROUNDS, 2:00 PER ROUND / 1:00 REST BETWEEN ROUNDS:

12 DB DEADLIFT 50s/35s

9 DB HANG CLEAN

6 DB PUSH PRESS

MAX T2B / MOD: TOES TO RIG IN REMAINING TIME

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 BACK SQUAT

WOD

10-20-30-40-50, 15:00 CAP:

DUBS / MOD: SINGLES +20

REVERSE LUNGE

DUBS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

5 BENTOVER ROW

WOD

AMRAP 20:00:

12 HSPU (RX+ 4”/2”) / MOD: HR PUSHUP

400M RUN / MOD: 1000M B.ERG OR 1150M ECHO-AB

12 SA DEVILS PRESS 50/35

COOL DOWN

BUDDY WOD

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

40:00 CAP:

“GLEN” (MOSTLY)

40 CLEAN AND JERK 135/95

1 MILE RUN / MOD: 4K BIKE

10 ROPE CLIMB / MOD: 40 STRICT PULLUP

1 MILE RUN

100 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 OHS OR ZOMBIE

WOD

AMRAP 15:00:

10 MB WEIGHTED SITUP 30/20

15 MB G2OH

200M MB RUN / MOD: 20 MB STEPUP 20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DB FLOOR PRESS

3 STRICT PULLUP

WOD

6 ROUNDS, 20:00 CAP:

5 RENEGADE ROW 50s/35s

10 LOW CARRY REVERSE LUNGE

5 DB BURPEE

1:00 REST

COOL DOWN