WOD

AMRAP 12:00:

4 STRICT PULLUP

4 PUSH JERK 135/95 (RX+ 165/115)

8 BURPEE

STRENGTH / FOUNDATION

9:00:

2 DEADLIFT OR SUMO

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(ONE PAIR OF DBs)

10 DB RDL

8 DB FLOOR PRESS

6 DB ROW

4 DB MUSCLE CLEAN

2 DB PRESS

WOD

25:00 CAP:

*PARTITION WORK HOWEVER YOU WANT

50 BP G2OH 35/25

50 DB LUNGE 35s/25s

50/40 PUSHUP

50 STEPUP 24/20″

50 DB PLANK ROW

50 DB SQUAT

50 BP TWIST

50 DB PUSH PRESS

:50 CHIN HOLD OVER BAR / MOD: HANGING KNEE RAISE

50 MOUNTAIN CLIMBER

COOL DOWN

WOD

AMRAP 16:00:

10-8-6-4-2

POWER CLEAN 155/105 (RX+ 185/135)

40-35-30-25-20

SITUP

STRENGTH / FOUNDATION

12:00:

4-4-4-2-2-2

FRONT SQUAT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

10 ELEVATED BRIDGE

10 BP OH SITUP

10 BP OH STEPUP

3 JEFFERSON CURL

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

24 DUBS / MOD: 36 SINGLES

8/6 PUSHUP

3 DEADLIFT OR SUMO 225/155

COOL DOWN

STRENGTH / FOUNDATION

10X1:15:

ODD) 6 DB BULGARIAN SPLIT SQUAT L/R

EVEN) 6 (HIP DOMINANT) BOX TOUCH DOWN L/R

WOD

15 ROUNDS, 20:00 CAP:

4 SA DEVILS PRESS 50/35

3 C2B PULLUP (RX+ BAR MUP)

COOL DOWN

WOD

AMRAP 12:00:

10/8 B.ERG-SKI OR 8/6 ECHO OR 8 RUNNER

8 MB G2SH 50/30 (RX+ 4 REPS 100/70)

6 MB SQUAT (RX+ 4)

STRENGTH / FOUNDATION

12X1:00:

1 HANG CLEAN AND JERK

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

3 STRICT PULLUP OR 3 RING DIP OR BOTH*ODD/EVEN

WOD

16-14-12-10-8-6-4-2, 16:00 CAP:

T2B

FRONT RACK LUNGE 115/85

COOL DOWN