STRENGTH / FOUNDATION

15:00:

20 ALT. DB CURL

15 TRICEP BAND PUSH DOWN

10 RING ROW

5 ARM BAR L/R

WOD

AMRAP 15:00:

5 HEAVY MB G2SH OR 10 LIGHT

10 CAL (ANY)

15 PUSH PRESS WALL BALL

20 DB/KB SIDE BEND

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 SL GOOD MORNING/RDL L/R

10 CURTSY SQUAT L/R

20 ALT. V-UP

WOD

6 ROUNDS, 18:00 CAP:

5/4 STRICT PULLUP

15/12 CAL ROW-B.ERG-SKI*

25 SQUAT

35 DUBS / MOD: 45 SINGLES

–

*OTHER CAL

12 RUNNER

10/8 ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 BENCH PRESS

10 GORILLA ROW

WOD

15-12-9-6-3, 15:00 CAP:

DB SNATCH LEFT

DB SNATCH RIGHT

HSPU (RX+ STRICT HSPU) / MOD: PUSHUP

LATERAL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 FRONT SQUAT

WOD

AMRAP 12:00:

4 POWER CLEAN 135/95

6 PUSH JERK

8 FRONT RACK LUNGE

10 T2B

COOL DOWN

STRENGTH / FOUNDATION

16:00:

12-10-8-6-4-4-2-2

DB FLOOR PRESS

6 RING ROW

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

24 JUMP ROPE

6 DB/KB DEADLIFT 50s/35s

4 BURPEE

COOL DOWN

**FEEL FREE TO CHOOSE 1 OR 2 OTHER MOVEMENTS FOR SAME REP SCHEME. (BUT NO BARBELLS)

OPEN WOD 26.1

12:00 CAP:

20 WALL BALL 20/14, 10/9′

18 BOX JUMP OVER 24/20″

30 WALL BALL

18 BOX JUMP OVER

40 WALL BALL

18 MB STEPUP OVER

66 WALL BALL

18 MB STEPUP OVER

40 WALL BALL

18 BOX JUMP OVER

30 WALL BALL

18 BOX JUMP OVER

20 WALL BALL

AFTERMATH

TABATA X24

*CHOOSE UP TO 4 MOVEMENTS

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-10-10-5-5-5

HIP THRUST

WOD

AMRAP 20:00:

10 CAL

5 SITUP

5 STEPUP 24/20”

10 INCHWORM TO FLOOR

*ADD 5 REPS TO SITUP AND STEPUP ONLY, EVERY ROUND

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

POWER SNATCH

WOD

5 ROUNDS, 16:00 CAP:

28 DUBS / MOD: 42 SINGLES

21 KB SWING 53/35

14 SA OHL

7 GOBLET SQUAT

COOL DOWN