STRENGTH / FOUNDATION

14:00:

8 FLOOR PRESS

12 GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

80-60-40-20, 20:00 CAP:

DB HANG SNATCH 50/35

GOBLET LUNGE OR GOBLET SQUAT

100 JUMP ROPE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

10-8-6-4-2s

HIP THRUST (HOLD LAST REP)

6 SL DB GOOD MORNING L/R

WOD

18-16-14-12-10, 16:00 CAP:

T2B

DB STEPUP OVER 20”, 40s/25s

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 HIP SNATCH + 1 OHS (OPTIONAL)

WOD

3 ROUNDS, 15:00 CAP:

90 DUBS / MOD: 120 SINGLES

10 POWER SNATCH 135/95

10/7 RING DIP (RX+ 6 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

16:00:

8-10 CURL AND PRESS

10-12 DB ROW

12-14 REVERSE LUNGE

WOD

4 ROUNDS (RX+ 5 ROUNDS), 20:00 CAP:

25 WALL BALL 20/14, 10/9’

25 DB SITUP 30/20

*METERS

–

*METER LIST

250/225 ROW-SKI

500/450 B.ERG

600/550 AB – .6/.55K ECHO

200 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-2-2

FRONT SQUAT

WOD

AMRAP 15:00:

10 BURPEE

20/15 CAL ROW-B.ERG-SKI(*)

30 SA JERK 55/40

(*OTHER CALS 12/9 ECHO – 15 RUNNER)

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

ODD) 6 DB BENCH PRESS

EVEN) 3 STRICT PULLUP

WOD

5 ROUNDS, 15:00 CAP:

12 PULLUP (RX+ C2B)

9 DEADLIFT 135/95 (RX+ 165/115)

6 HANG POWER CLEAN

COOL DOWN

STRENGTH / FOUNDATION

20:00:

3 ARM BAR L/R

5 TURKISH SITUP L/R

8 SA SEATED BAND ROW L/R

15 SCAP PUSHUP

15 PLANK UP DOWN

8 PLANK TOE TOUCH

5 CAT-COW

3 JEFFERSON CURL

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

24/20 CAL ROW

20 MB G2SH 70/50

20 BOX JUMP 24/20”

20 RING ROW

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 BACK SQUAT

WOD

3 ROUNDS, 16:00 CAP:

20 HANG POWER SNATCH 75/55

10 T2B

20 FRONT RACK LUNGE (RX+ OHL)

10 T2B

COOL DOWN