240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
14:00:
3 PRESS
3 STRICT PULLUP
WOD
16:00 CAP:
*BUY-IN OR BUY-OUT
*24 CAL B.ERG-SKI-RUNNER – *18 CAL ECHO
21-18-15-12-9-6-3
T2B
DEADLIFT OR SUMO 185/125
COOL DOWN
15:00:
20 ALT. DB CURL
15 DB SKULL CRUSHER
15 LAT PULLDOWN
10 GORILLA ROW
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
50-40-30-20-10, 20:00 CAP:
PUSHUP OR RING ROW
SITUP
LUNGE
100 JUMP ROPE
OPEN WOD 26.3
2 ROUNDS
12 BURPEES OVER BAR
12 CLEAN 95/65
12 THRUSTER
12 CLEAN 115/75
12 CLEAN 135/85
3 ARM BAR L/R
3 TURKISH SITUP L/R
3 KB HIP OPENER L/R
8 PALLOF PRESS L/R
8 PALLOF TWIST L/R
8 SA BAND ROW L/R
AMRAP 15:00:
10 KB SWING
5 INCHWORM
10 MB STEPUP OVER
5 STRICT PULLUP
20:00:
4-4-4-4
BACK RACK REVERSE LUNGE
2-2-2-2
BACK SQUAT
AMRAP 8:00:
8 POWER SNATCH 75/55
8 WALL BALL 20/14, 10/9’
20X:30:
CLEAN
10 TO 1, 15:00 CAP:
DB HANG CLEAN AND JERK 45s/30s
BURPEE
ALT. V-UP X2
16:00:
5 DB FLOOR PRESS
10 REVERSE FLY
15 PULLAPART
AMRAP 14:00:
10 DB SQUAT 50s/35s
20 /16 CAL ROW-B.ERG-SKI *OTHER CALS
40 DUBS / MOD: 60 SINGLES
–
*OTHER CALS
15 RUNNER
13/10 ECHO
3 HANG POWER CLEAN + 3 PUSH JERK
LADDER 16:00:
2 HANG POWER CLEAN 135/95
2 BOX JUMP 20”
8 BURPEE
**ADD 2 REPS TO HPC AND BOX EVERY ROUND
