STRENGTH / FOUNDATION

3X3:30:

10 BACK RACK REVERSE LUNGE

WOD

AMRAP 12:00:

10 BURPEE STEPUP 24/20”

10 T2B

200M ROW OR 450M BIKE

AFTERMATH

TABATA R. TWIST OR PLANK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SA PRESS L/R

5 SA ROW L/R

WOD

4 ROUNDS, 20:00 CAP:

20/15 CAL ROW (RX+ SKI)

200M RUN / MOD: 550M BIKE

20 SA HANG CLEAN AND JERK 50/35

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

10 SA BAND ROW L/R

10 BAND TWIST L/R

10 STEP DOWN L/R

10 COSSACK SQUAT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

50 SUMO DEADLIFT 75/55

150 SINGLE UNDER

50 HANG POWER CLEAN

150 SINGLE UNDER

50 PUSH PRESS

150 SINGLE UNDER

50/40 CAL BIKE OR RUN OR SKI

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10-5-3-3-3-5-10

FLOOR PRESS

WOD

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

R. SWING 53/35

SITUP

REVERSE LUNGE

COOL DOWN

STRENGTH / FOUNDATION

13X:45:

2 HANG POWER SNATCH

WOD

AMRAP 13:00:

8 C2B PULLUP

2 SQUAT CLEAN 135/95 (RX+ 165/115)

2 JERK (RX+ DEFICIT HSPU 6/4”)

*ADD 2 CLEANS AND 2 JERKS/HSPU EVERY ROUND

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BACK SQUAT

WOD

2 ROUNDS, 20:00 CAP:

800M RUN OR 2000M B.ERG OR 2200M AB-ECHO

50 PUSH PRESS WALL BALL 20/14, 10/9’

50 BOX JUMP 24/20”

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

ODD) 3 STRICT PULLUP

EVEN) 3 RING DIP

OR

10X1:00:

UNBROKEN RING MUP *ADD FOR TOTAL

WOD

20:00 CAP:

34-24-14

CAL ROW (30-20-10 BIKE)

DB SNATCH 55/35

–

REST 2:00:

–

THEN, 5 ROUNDS

10 T2B

10 BURPEE (RX+ OVER ROWER)

COOL DOWN

STRENGTH / FOUNDATION

8X1:30:

HANG CLEAN + THRUSTER + PUSH PRESS + PUSH JERK

WOD

AMRAP 12:00

200M RUN OR 550M BIKE OR 225M SKI

20 THRUSTER 45/35

40 DUBS / MOD: 60 SINGLES

COOL DOWN