STRENGTH / FOUNDATION

12:00:

HANG POWER CLEAN + CLEAN + FRONT SQUAT

WOD

3 ROUNDS, 16:00 CAP:

12 FRONT SQUAT 115/85

12 PULLUP (RX+ C2B)

8 THRUSTER

8 C2B (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 DEADLIFT

2 STRICT PULLUP

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT A TIME

50-40-30-20-10, 20:00 CAP:

DEADLIFT OR SUMO 155/105

RING ROW

V-UP

COOL DOWN

*9AM / 12PM / 430PM CLASSES ONLY

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SA ROW L/R

9 SA FLOOR PRESS L/R

WOD

2 ROUNDS, 20:00 CAP:

50 KB SWING 53/35

15 BURPEE (RX+ 25 REPS)

50 REVERSE LUNGE

15 BURPEE (RX+ 25 REPS)

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

1 POWER SNATCH

WOD

3 ROUNDS, 18:00 CAP:

25 T2B (RX+ 10 RING MUP + 10 TTR)

25 POWER SNATCHES 75/55

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5-3-3-3-5 BACK SQUAT

WOD

10 TO 1, 20:00 CAP:

DB/KB SQUAT 35s/25s

DB/KB STEPUP OVER 20”

*AFTER 9s,7s,5s 400M RUN OR 1000M B.ERG OR 1150M AB-ECHO OR 500M SKI

COOL DOWN

STRENGTH / FOUNDATION

12:00

2-2-2-4-8-12

BENCH PRESS

WOD

10 ROUNDS, 20:00 CAP:

2 HANG POWER CLEAN 165/115 (RX+ 205/135)

8 HAND RELEASE PUSHUP (RX+ HSPU)

32 DUBS / MOD: 48 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

10 SA BAND CHEST PRESS L/R

10 SA BAND ROW L/R

10 SA LAT PULL DOWN L/R

10 FACEPULL

10 SL GOOD MORNING L/R

10 KANG SQUAT

BRIDGE HOLD

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT A TIME

800M RUN OR SKI

100 R. SWING

800M ROW

100 SA PUSH PRESS

800M BIKE

100 WALL BALL

800M BIKE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4-4-4-2-2-2

OHS OR ZOMBIE

WOD

AMRAP 20:00:

400M RUN / MOD: 1100M BIKE

15 BURPEE BOX JUMP OVER 24/20”

15 PULLUP (RX+ 10 BAR MUP)

COOL DOWN