240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
12X1:00:
ODD) 5 PRESS
EVEN) 3 STRICT PULLUP
WOD
10 ROUNDS, 16:00 CAP:
5 HANG POWER SNATCH 115/85
10 WALL BALL 20/14, 10/9’
COOL DOWN
12:00:
5 BACK SQUAT
AMRAP 10:00:
30 DUBS / MOD: 45 SINGLES
1 DEVILS CLEAN 40s/30s
*ADD 1 DEVILS CLEAN EACH ROUND
AFTERMATH
8X :30 ON / :30 OFF:
ODD) R. TWIST
EVEN) DEAD BUG (ANY VARIATION)
TABATA X18
1) R. SWING
2) ABS
3) RING ROW
BUDDY WOD
*TEAMS OF 2 – ALT. ROUNDS
AMRAP 18:00:
10/8 CAL B.ERG – 6/5 ECHO – 8/6 AB
6 T2B OR C2B
2 DEADLIFT OR SUMO
***930AM CLASS ONLY***
*TEAMS OF 2 – SPLIT WORK
AMRAP 40:00:
1000/900M ROW
60 SQUAT
30 DB HANG CLEAN AND PRESS
10 FACEPULL – 10 BAND ROW – 10/7 PUSHUP (EACH)
4 FLOOR PRESS
8 REVERSE FLY
AMRAP 12:00:
4/3 STRICT PULLUP (RX+ 4 BAR MUP)
4 POWER SNATCH 135/85
4 BURPEE
TABATA BURPEE
30:00 CAP:
*PARTITION WORK HOWEVER YOU WISH
50 DB DEADLIFT 40s/30s
50 DB LUNGE
50 DB PLANK ROW
50/40 PUSHUP
50 WALL BALL 20/14, 10/9’
50 MB TWIST
50 MB STEPUP 24/20”
50/40 CAL B.ERG-SKI *30/24 ECHO **40 RUNNER
:50 CHIN HOLD OVER BAR / MOD: STATIC HANG
:50 HANGING L-SIT / MOD: HANGING KNEE RAISE
10X1:00:
2 HANG SQUAT CLEAN
16:00 CAP:
10-8-6-4-2
CLEAN AND JERK 155/105 (RX+ 185/125)
40-35-30-25-20
SITUP
4 DB SEATED PRESS
8 DB FLOOR PRESS
12 PULLAPART
3 ROUNDS, 24:00 CAP:
50 R. SWING
30/24 CAL CONCEPT 2 (20/16 ECHO)
50 PUSH PRESS WALL BALL
50 ALT. V-UP
