STRENGTH / FOUNDATION

12:00:

4 FLOOR PRESS

8 GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 26:00:

22 SQUAT

18/14 CAL ROW

14 DB POWER CLEAN 45s/30s

10 INCHWORM

6 RENEGADE ROW

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

HIP SNATCH + HANG SNATCH + POWER SNATCH

WOD

14:00 CAP:

120 DUBS / MOD: 180 SINGLES

60 LUNGE

40 PULLUP (RX+ 20 BAR MUP)

20 POWER SNATCH 115/85

AFTERMATH

CHOOSE 2

20/16 CAL ECHO

20 CAL RUNNER

20/16 CAL B.ERG

20/16 CAL SKI

COOL DOWN

STRENGTH / FOUNDATION

15:00:

(LIGHT/MODERATE – AIM FOR 3X)

5 ARM BAR L/R

10 SA FLOOR PRESS L/R

10 SA ROW L/R

10 SL GOOD MORNING L/R

5 PAUSE GOBLET SQUAT

WOD

20-15-10-5-10-15-20, 25:00 CAP:

WALL BALL 20/14, 10/9’

BURPEE

KB SWING 53/35 (RX+ 70/53)

F2F MB SITUP “FLOOR TO FEET/FLOOR”

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-3-5-5

BACK SQUAT

WOD

AMRAP 20:00:

*CALS

10 RING ROW

15 BOX JUMP 24/20”

10 DB PRESS 35s/25s

1:00 REST

–

* CAL LIST

15/12 ROW-B.ERG-SKI

12 RUNNER

10/8 ECHO

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

1 CLEAN + 2 JERK

WOD

20:00 CAP:

12 POWER CLEAN 155/105 (RX+ 185/135)

20/15 PUSHUP

9 POWER CLEAN

20/15 PUSHUP

6 POWER CLEAN

20/15 PUSHUP

REST 2:00:

THEN, 21-15-9

T2B

DEADLIFT OR SUMO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

5 SA BAND ROW L/R

5 BIRDDOG L/R

:20 SIDE PLANK L/R

:20 V-HOLD

:20 BRIDGE HOLD

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

4 BURPEE

4 MB G2SH

4 MB SQUAT

COOL DOWN

***930a & 430p ONLY***

WOD

35:00 CAP:

*BUY-IN OR BUY-OUT

10 ROUNDS

6/4 STRICT PULLUP

8 DB HANG SNATCH 35s/25s

10 DB LUNGE

24 DUBS / MOD: 36 SINGLES

–

*BUY-IN OR BUY-OUT

800M RUNNER

1K/900M SKI

2K/1800M B.ERG

2.4/2.2K ECHO

COOL DOWN

***630a – 730a – 9a CLASSES ONLY***

BUDDY WOD

*TEAMS OF 2 OR 3 – ALT. EXERCISES

AMRAP 30:00:

10 DB PLANK ROW 40s/25s

10 BENCH PRESS 135/85

10 R. SWING 70/53

10 TTR OR BP OH SITUP 25/15

10 SQUAT THRUST

COOL DOWN