240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
15:00:
6 FRONT RACK LUNGE
WOD
15 ROUNDS, 15:00 CAP:
2 HANG POWER CLEAN
6 BURPEE
*SCORE WEIGHT & TIME OR WEIGHT & ROUNDS/REPS COMPLETED.
COOL DOWN
10X1:30
3-5 STRICT PULLUP
8 GORILLA ROW
AMRAP 15:00:
5 HSPU / MOD: DB PRESS
10 SQUAT
20 DUBS / MOD: 30 SINGLES
10X1:00:
HIP SNATCH + SNATCH
LADDER 10:00:
2 DEADLIFT 225/155
2 T2B
AFTERMATH
TABATA X10
14:00:
3 ARM BAR L/R
10 LAT PULLDOWN (TEMPO 1:2:3)
10 SL GOOD MORNING/RDL L/R
10 CURTSY SQUAT L/R
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
16:00 CAP:
80 POWER SNATCH 75/55
60 FRONT RACK LUNGE OR SQUAT
40 LATERAL BURPEE
20 STRICT PULLUP
40 PS
30 FRL OR FS
20 LB
10 SP
4 BENCH PRESS
6 DB ROW L/R
10 PULLAPART
6 ROUNDS, 20:00 CAP:
20 ALT. V-UP
14/12 CAL ROW-B.ERG-SKI*
8/6 RING DIP (RX+ 4 RING MUP)
–
*OTHER CAL
12 RUNNER
10/8 ECHO
12:00:
5 HIP THRUST
AMRAP 12:00:
60 SINGLE UNDERS (RX+ DUBS)
20 DB HANG SNATCH 50/35
10 GOBLET STEPUP 24/20”
TABATA X12
DEADLIFT + HANG POWER CLEAN + POWER CLEAN + JERK
15:00 CAP:
30 CLEAN AND JERK 135/95
30 LATERAL BURPEE
30 CAL B.ERG-SKI OR 24 RUNNER OR 18 ECHO
5 BACK SQUAT
25-20-15-10, 20:00 CAP:
PULLUP
PUSHUP
GOBLET LUNGE 50/35
GOBLET SQUAT
