STRENGTH / FOUNDATION

12X1:00:

ODD) 3 PRESS

EVEN) 3 STRICT PULLUP

WOD

AMRAP 12:00:

3 DEADLIFT OR SUMO 225/155 (RX+ 275/185)

6 HSPU (RX+ STRICT DEFICIT 4”/2”) / MOD: HR PUSHUP

9/7 CAL

COOL DOWN

STRENGTH / FOUNDATION

14:00:

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

BACK SQUAT

WOD

40-30-20-10, 16:00 CAP:

MED BALL SITUP F2F 20/14

LOW CARRY REVERSE LUNGE 40s/30s

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8-5-3-3-5-8

BENCH PRESS

5 SA ROW L/R

WOD

AMRAP 14:00:

200M RUN OR 550M BIKE

10 SA DEVILS PRESS 50/35

40 DUBS / MOD: 60 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FRONT SQUAT OR GENIE

WOD

20:00 CAP:

30 POWER CLEAN 95/65

20 T2B

20 POWER CLEAN 135/95

20 T2B

10 POWER CLEAN 185/125

20 T2B

COOL DOWN

STRENGTH / FOUNDATION

TABATA X22

ODD) SQUAT VARIATION

EVEN) BRIDGE VARIATION

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

**WHILE ONE IS RIDING THE BIKE, THE OTHER IS HOLDING A PLANK

4 ROUNDS, 20:00 CAP:

30/24 CAL BIKE

22 SA PUSH PRESS LEFT 50/35

22 SA PUSH PRESS RIGHT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 SUMO DEADLIFT

WOD

10 TO 1, 20:00 CAP:

PUSHUP (RX+ HAND RELEASE)

POWER SNATCH 95/65 (RX+ 115/85)

PULLUP (RX+ C2B)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

6 KB SL GOOD MORNING L/R

12 KB PLANK SLIDE

24 MOUNTAIN CLIMBER

48 BRIDGE STEP

WOD

AMRAP 15:00:

30 KB SWING 53/35

30 DUBS / MOD: 45 SINGLES

30 ALT. V-UP

30 DUBS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 DB BENCH PRESS

2 STRICT PULLUP

WOD

2 ROUNDS, 16:00 CAP:

40 WALL BALL 20/14, 10/9’

1:00 REST

20 THRUSTER 95/65 (RX+ 115/75)

1:00 REST

10 CLUSTER 115/85 (RX+ 135/95)

1:00 REST

COOL DOWN