240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
14:00:
4-4-4-3-3-3-2-2-2
BENCH PRESS
8 PULLAPART
WOD
8 ROUNDS, 18:00 CAP:
5 SA THRUSTER L/R 50/35
7 HSPU / MOD: HAND RELEASE PUSHUP
12/9 CAL ROW / MOD: 9/7 OTHER
COOL DOWN
12:00:
3 ARM BAR L/R
5 HIP OPENER L/R
5 BIRDDOG L/R
10 SIDE BEND L/R
5 JEFFERSON CURL
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK 1 AT A TIME
AMRAP 20:00:
20 BURPEE
20 SQUAT
20 BOX JUMP 20”
20 REVERSE LUNGE
20 TTR
LADDER 12:00:
1 POWER CLEAN 155/105 (RX+ 185/135)
1 STRICT PULLUP (RX+ RING MUP)
12X1:00:
1 POWER SNATCH + 1 HANG POWER SNATCH
2 OHS OR FRONT SQUAT
20:00 CAP:
20 R. SWING 70/53
100 BP TWIST 25/15
20 R. SWING
80 BP OH SPLIT SQUAT
60 BP OH SITUP
40 BP OHS
AMRAP 16:00:
20 BENT OVER ROW 75/55
20 HANG POWER CLEAN
20 PUSH PRESS
*METERS
–
METER LIST
1500/1300 B.ERG
1.7/1.5KM ECHO
500/450 SKI
600 RUN
2 DEADLIFT OR SUMO
3 HSPU OR DB SEATED PRESS
5 ROUNDS, 16:00 CAP:
*CALS
14 T2B
40 DUBS / MOD: 70 SINGLES
*CAL LIST
18/14 ROW
16/12 B.ERG-SKI
14/10 ECHO
***(REMINDER – NO 530AM CLASS TODAY)***
5 WALL BALL 20/14, 10/9’
10 MB STEPUP 20”
5 BURPEE
15:00:
10-8-6-4-2-4-6-8-10
DB FLOOR PRESS
10 PULLAPART
*TEAMS OF 2 – ALT. ROUNDS OF “WORK” – SPLIT CALS
40:00 CAP:
8 ROUNDS “WORK”
80/64 CAL ROW
6 ROUNDS “WORK”
60/48 CAL ROW
4 ROUNDS “WORK”
40/32 CAL ROW
2 ROUNDS “WORK”
20/16 CAL ROW
“WORK”=
30 SINGLE UNDER
20 BP TWIST 15/10
10 KB SWING 53/35
