STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 STRICT PULLUP

5 SA ROW L/R

5 COSSACK SQUAT L/R

5 SPLIT SQUAT L/R

WOD

15:00 CAP:

3-6-9-12

FRONT SQUAT 135/95

C2B PULLUP

THEN, 12-9-6-3

FRONT SQUAT

T2B (RX+ BAR MUP)

COOL DOWN

WOD

30:00, (NO SCORE):

*CALS

10-20 SA HANG SNATCH

10-15 BOX JUMP

*CALS

5-10 MB G2OH

10-15 HSPU OR HR PUSHUP

(CHOOSE OWN REPS BASED ON LEVEL OF CHALLENGE – I.E. WEIGHT OF DB/BALL/BOX HEIGHT)

–

*CAL LIST

15/12 ROW-SKI-B.ERG

9/7 ECHO

200M RUN

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 DB BENCH PRESS

5 RING ROW

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

WOD

5 ROUNDS, 15:00 CAP:

10 POWER CLEAN 135/95

10/7 RING DIP (RX+ 5 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

8 BACK RACK REVERSE LUNGE

WOD

20:00 CAP:

800M RUN OR 2K B.ERG OR 2.4K ECHO

100 DUBS / MOD: 150 SINGLES

50 V-UP

80 DUBS / 120 SINGLES

40 SA OHL 55/40

60 DUBS / 90 SINGLES

30 V-UP

40 DUBS / 60 SINGLES

20 SA OHL

400M RUN OR 1K B.ERG OR 1.2K ECHO

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 CLEAN AND JERK (ACROSS)

WOD

LADDER 10:00:

1 BURPEE STEPUP 24/20”

1 DB HANG CLEAN AND JERK 40s/30s

COOL DOWN

STRENGTH / FOUNDATION

12:00:

12 FACEPULL

12 BAND ROW

12 TRICEP PUSHDOWN

12 LAT PULLDOWN

12 GOBLET DB CURL

BUDDY WOD

*TEAMS OF 2

AMRAP 9:00:

– ALT. ROUNDS –

3 DEVILS CLEAN (2 DBs)

6 BOX JUMP

(REST 2:00)

AMRAP 9:00:

– SPLIT WORK –

30 PUSH PRESS WALL BALL

30 MB SITUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 BACK SQUAT

WOD

21-15-9, 18:00 CAP:

400M RUN OR 1K B.ERG OR 1.2K ECHO

HANG POWER SNATCH 95/65

OHS

(RX+ 15-12-9, 135/85)

COOL DOWN

WOD

16X2:00:

1) 15-25 CAL BIKE

2) 10-15 STRICT PULLUP

3) 20-30 CAL ROW

4) 10 MB G2SH + 10 MB STEPUP 20”

*NO SCORE

AFTERMATH

TABATA X8-16

COOL DOWN