STRENGTH / FOUNDATION

3X3:30:

10 BACK SQUAT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

3 ROUNDS, 20:00 CAP:

30 WALL BALL

30/24 CAL BIKE

30 JUMPING C2B

30 BOX JUMP

30/24 CAL ROW

30 MB F2F SITUP

COOL DOWN

STRENGTH / FOUNDATION

10X1:00

2 DB PRESS + 2 STRICT PULLUP

WOD

10 TO 1, 20:00 CAP:

MB G2SH 50/30 (RX+ 100/70)

MB BOX STEPUP OVER 20”

HAND RELEASE PUSHUP (RX+ STRICT HSPU)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

10 SIDE BEND L/R

10 PALLOF PRESS L/R

10 FACEPULL

5 SL GOOD MORNING L/R

WOD

AMRAP 12:00:

15/12 CAL ROW OR 12/9 SKI-BIKE OR 12 RUNNER

9 RING ROW

6 GOBLET SPLIT SQUAT L/R 55/40 (RX+ 70/50)

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 DEADLIFT

WOD

2 ROUNDS, 16:00 CAP:

10 POWER SNATCH 135/85 (RX+ 155/105)

10 T2B

20 SUMO DEADLIFT

10 T2B

30 SITUP

10 T2B

COOL DOWN

STRENGTH / FOUNDATION

16:00:

8-6-4-2-2-2-4-6-8

BENCH PRESS

WOD

AMRAP 16:00:

20 BURPEE

100 DUBS / MOD: 150 SINGLES

40 WALL BALL 20/14, 10/9′

400M RUN OR 1000M BIKE

40 WALL BALL

100 DUBS

20 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

18-15-12-9-6-3, 15:00 CAP:

CLEAN AND JERK 115/85 (RX+ 135/95)

PULLUP (RX+ C2B)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BENCH PRESS

10 PULLAPART

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

3 BENCH PRESS

6 BOX JUMP

9 R. SWING

**AFTER EVERY 2 ROUNDS, RUN 200M OR BIKE 550M TOGETHER

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

1 POWER CLEAN + 1 HANG CLEAN

WOD

20:00 CAP:

800M RUN / MOD: 2000M BIKE BUY-IN

5 ROUNDS

10 DB/KB DEADLIFT 70s/50s

15 BURPEE TO TARGET

20 REVERSE LUNGE

COOL DOWN