STRENGTH / FOUNDATION

10:00:

HIP SNATCH + HANG SNATCH

WOD

20:00 CAP:

15-12-9-6-3

HANG POWER CLEAN 135/95

SQUAT THRUST

THEN, 10-8-6-4-2

T2B X2 (RX+ BAR MUP X1)

POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

14:00:

8 SA FLOOR PRESS L/R

8 SA ROW L/R

8 SA FACEPULL L/R

8 REVERSE FLY

WOD

16:00 CAP:

(*METER BUY-IN OR BUY-OUT)

5 ROUNDS

6 RENEGADE ROW 45s/30s

10 DB STEPUP 20”

–

*METER LIST

800M RUNNER

900/800M SKI

2000/1800M B.ERG

2.4/2.2K ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

ODD) 3-5 STRICT PULLUP

EVEN) 5 PUSH PRESS

WOD

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

WALL BALL 20/14, 10/9’

SITUP

50 DUBS / MOD: 75 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

20:00:

5-5-5-5-3-3-2-2

DEADLIFT OR SUMO

WOD

AMRAP 10:00:

8 BURPEE

6 DB HANG POWER CLEAN 50s/35s

8 LOW CARRY LUNGE

COOL DOWN

STRENGTH / FOUNDATION

TABATA X16

*CHOOSE 2-4 MOVEMENTS

BUDDY WOD

TEAMS OF 2 – SPLIT WORK

20:00 CAP:

2K ROW OR 4K B.ERG

100 THRUSTER 45/35

100 BP OH SITUP 15/10

1K ROW OR 2K B. ERG

COOL DOWN

STRENGTH / FOUNDATION

14:00:

POWER CLEAN + HANG SQUAT CLEAN

WOD

AMRAP 16:00:

12 SA HANG CLEAN AND JERK 50/35

12 HAND RELEASE PUSHUP (RX+ HSPU)

12 BOX JUMP 24/20”

COOL DOWN

WOD

40:00:

6-8 PRESS

6-8 STRICT T2B

8-10 SA FACEPULL L/R

8-10 SA BAND ROW L/R

8-10 SA BAND TRICEP KICKBACK L/R

10-12 SL (QUAD) STEPDOWN L/R

10-12 SL (HIP) STEPDOWN L/R

:90 BIKE-SKI-RUNNER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 ARM BAR L/R

5 SL BRIDGE L/R

5 BIRDDOG L/R

5 CAT-COW

5 THORACIC ROTATION L/R

10 PLANK TOE TOUCH

WOD

27-21-15-9, 16:00 CAP:

DEADLIFT OR SUMO 185/125

CAL ROW-B.ERG-SKI*

–

*OTHER CALS

21-16-11-7 RUNNER-AB

17-13-9-6 ECHO

COOL DOWN