***(REMINDER – NO 530AM CLASS TODAY)***

WOD

AMRAP 20:00:

5 WALL BALL 20/14, 10/9’

10 MB STEPUP 20”

5 BURPEE

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2-4-6-8-10

DB FLOOR PRESS

10 PULLAPART

COOL DOWN

BUDDY WOD

*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

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 HANG POWER CLEAN

WOD

18:00 CAP:

21-18-15-12-9-6-3

PULLUP (RX+ C2B)

12-10-8-6-4-2

INCHWORM TO PUSHUP

(RX+ 6 TO 1 WALL WALK TO PLATES)

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

2 BACK SQUAT (ACROSS)

WOD

AMRAP 8:00:

8 LOW CARRY REVERSE LUNGE 50s/35s

12 V-UP (RX+ 8 TTR)

8 DB/KB DEADLIFT

AFTERMATH

TABATA X16

ODD) JUMP ROPE

EVEN) CORE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SCORPION

6 CAT-COW

6 BIRDDOG L/R

6 HIGH PLANK TOE TAP

COBRA

CHILDS POSE

WOD

3 ROUNDS, 20:00 CAP:

*METERS

20 BURPEE STEPUP 20”

20 DB HANG SNATCH 50/35

–

*METER LIST

1000/900 B.ERG

1200/1050 ECHO-AB

500/450 SKI

400 RUN

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

2 STRICT PULLUP

WOD

24 ROUNDS, :45 ON / :15 OFF:

1) 15/12 CAL ROW

2) 10 BENCH PRESS 135/85

3) 20 SITUP

*SCORE IS TOTAL REPS

**MAX POSSIBLE TOTAL 360/336

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2-4-6-8-10

DEADLIFT OR SUMO

WOD

6 ROUNDS, 15:00 CAP:

3 CLUSTER 135/95 (RX+ 155/105)

9 STRICT HSPU / MOD: PIKE PUSHUP

15 BAR HOP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP OR GETUP L/R

5 HIP OPENER L/R

10 SIDE BEND L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

30/25 CAL BIKE OR SKI OR RUN

50 BOX JUMP 20”

70 DB FLOOR PRESS 50s/35s

150 SITUP

70 SQUAT THRUST

50 BOX JUMP

30/25 CAL BIKE OR SKI OR RUN

COOL DOWN