STRENGTH / FOUNDATION

6X1:30:

3 SNATCH

WOD

“NATE”

AMRAP 20:00:

2 RING MUP / MOD: RING DIP

4 HSPU / MOD: DB PUSH PRESS 45s/30s

8 KB SWING 70/53

COOL DOWN

STRENGTH / FOUNDATION

16:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

3 COSSACK SQUAT L/R

4 CAT-COW

4 THORACIC ROTATION L/R

4 BIRDDOG L/R

5 SA FACE PULL L/R

5 BP HALO L/R

WOD

AMRAP 14:00:

40 DUBS / MOD: 60 SINGLES

20 WALL BALL 20/14, 10/9’

10/8 CAL ROW-SKI-B.ERG-(8 RUNNER)-(6/5 ECHO)

COOL DOWN

WOD

3 ROUNDS, 30:00 CAP:

*METERS

30 MB STEPUP 20”, 50/30

15/11 STRICT PULLUP

–

*METER LIST

900/800 ROW-SKI

1800/1600 B.ERG

2.0/1.8K ECHO

700 RUN

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 BENCH PRESS

10 GORILLA ROW

WOD

20:00 CAP:

30 POWER CLEAN 135/95

1:00 REST

30 BURPEE

1:00 REST

30 T2B

1:00 REST

15 POWER CLEAN

15 BURPEE

15 T2B

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-5-3-3-3

BACK SQUAT

WOD

21-15-9, 15:00 CAP:

DB HANG SNATCH LEFT 50/35

DB HANG SNATCH RIGHT

DB SPLIT SQUAT LEFT

DB SPLIT SQUAT RIGHT

AFTERMATH

2K BIKE OR 1K SKI OR 800M RUN

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

CLEAN AND JERK

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 16:00:

6 POWER CLEAN

12 SQUAT THRUST

18 PUSH PRESS WALL BALL

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 SL STEPUP L/R

5 CROSS LUNGE L/R

5 SA FLOOR PRESS L/R

5 SA ROW L/R

WOD

3 ROUNDS, 16:00 CAP:

15 DB THRUSTER 40s/30s

15 PULLUP

*CAL BIKE

–

*BIKE LIST

15/12 ECHO

20/15 AB

25/20 B.ERG

COOL DOWN

WOD

8:00:

3 ARM BAR L/R

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

REST 3:00

8:00:

8-12 GOBLET CURL

8-12 DB OH TRICEP EXT.

8 DB SIDE BEND L/R

REST 3:00:

8:00:

8 BURPEE

12 R. SWING

:20 STATIC HANG

COOL DOWN