STRENGTH / FOUNDATION

12:00

3-3-3-2-2-2

DEADLIFT OR SUMO

WOD

8 ROUNDS, 20:00 CAP:

*ODD LEFT / EVEN RIGHT

15/12 CAL ROW-SKI-B.ERG

12 SA HANG CLEAN 55/40

9 SA PUSH JERK

6 SA OHL

COOL DOWN

STRENGTH / FOUNDATION

6X2:00:

5 STRICT PULLUP

10 FACEPULL

WOD

20:00 CAP:

10 TO 1

T2B

BOX JUMP OVER 24/20”

THEN,

30-25-20-15-10

SITUP

DUBS X2 / MOD: SINGLES X3

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FRONT SQUAT

WOD

5 ROUNDS, 3:00 ON / 1:00 OFF:

*FIVE – 3:00 AMRAPs

3 HANG POWER SNATCH 115/85

6 PUSHUP (RX+ HSPU)

9 SQUAT

*SCORE IS TOTAL COMPLETE ROUNDS PLUS EXTRA REPS

COOL DOWN

STRENGTH / FOUNDATION

15:00:

20 LAT PULLDOWN

10 SPLIT SQUAT L/R

10 SA ROW L/R

10 CURTSY SQUAT L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

20 KB SWING

20 DB PUSH PRESS

20 BP OH SITUP

20/16 CAL B.ERG-AB (16/12 ECHO)

COOL DOWN

STRENGTH / FOUNDATION

16:00:

3-3-3-2-2-2

BENCH PRESS

10 PULLAPART

WOD

AMRAP 16:00:

*METER LIST

10 DB SNATCH 50/35

10 BURPEE

5/4 STRICT PULLUP (RX+ 5 BAR MUP)

–

*METERS

200 RUN

250/225 SKI

500/450 B.ERG

.6/.5K ECHO

COOL DOWN

WOD

36X:50:

1) 4-8 BACK SQUAT

2) 8-12 ZOTTMAN CURL

3) 8-12 DB OH TRICEP EXT.

4) 8-12 REVERSE FLY

5) 12-16 CAL ROW

6) REST

STRENGTH / FOUNDATION

12:00:

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 KB SIDE BEND L/R

WOD

7X3:00:

50 DUBS / MOD: 75 SINGLES

10 T2B

10 HANG POWER CLEAN 135/95

*FASTEST ROUND AND SLOWEST ROUND

COOL DOWN

STRENGTH / FOUNDATION

16:00:

10 FACEPULL

5 DB PRESS

10 GORILLA ROW

5 DB SQUAT

10 CROSS LUNGE

WOD

20-16-12, 12:00 CAP:

WALL BALL 20/14, 10/9’

FRONT RACK LUNGE 115/85

PUSH JERK

AFTERMATH

1K SKI-RUNNER

OR 2K BIKE

COOL DOWN