STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 HIP OPENNER L/R

5 SL GOOD MORNING L/R

5 COSSACK SQUAT L/R

10 SCAP PUSHUP

WOD

18:00 CAP:

0:00-9:00, EMOM:

1) 5 HANG POWER SNATCH (ACROSS)

2) 15 WALL BALL 20/14, 10/9’

3) 45 DUBS / MOD: 65 SINGLES

THEN, AT 9:00 – 3 ROUNDS

5 HANG POWER SNATCH

15 WALL BALL

45 DUBS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SA PRESS L/R

5 SA ROW L/R

WOD

5 ROUNDS, 20:00 CAP:

400/350M ROW OR 950/840M BIKE

21 R. SWING 53/35 (RX+ 70/53)

12/8 RING DIP (RX+ 5 RING MUP) / MOD: 12 RING ROW

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

1 CLUSTER

WOD

15:00 CAP:

30 T2B

30 SQUAT CLEAN 135/95 (RX+ 20 REPS 185/135)

30 T2B

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 HIP OPENNER L/R

5 COSSACK SQUAT L/R

5 RING ROW (PAUSE)

BUDDY WOD

AMRAP 20:00:

40 PUSH PRESS WALL BALL 20/14, 10/9’

20 SQUAT THRUST

200 SINGLE UNDERS

40 ALT. V-UP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

10-8-6-4-2-10

BACK SQUAT

WOD

16:00 CAP:

1000/880M ROW OR 800M RUN

50 BOX JUMP 24/20”

30 MB G2SH 100/70

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

2 JERK

WOD

LADDER 12:00:

1 DB HANG POWER CLEAN 50s/35s

1 DB SQUAT

1 DB PUSH JERK

5 HSPU / MOD: HR PUSHUP

*ADD ONE REP TO DBs EACH ROUND

COOL DOWN

STRENGTH / FOUNDATION

6X1:30:

4 BACK RACK REVERSE LUNGE

WOD

24X1:00:

1) 20 SITUP

2) 10 LATERAL BURPEE

3) 5 DEADLIFT OR SUMO (ACROSS)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5-5-5-3-3-3-2 FLOOR PRESS

10 PULLAPART

WOD

5 ROUNDS, 16:00 CAP:

50 DUBS / MOD: 75 SINGLES

20-16-12-16-20 DB SNATCH 50/35

*CALS

–

*CAL LIST

15/12 ROW

12 RUNNER OR 200M RUN

12/10 B.ERG-SKI-AB

11/8 ECHO

COOL DOWN