STRENGTH / FOUNDATION

14:00:

5 BENCH PRESS

10 DB FRONT RAISE

10 DB REVERSE FLY

WOD

4 ROUNDS, 16:00 CAP:

60 DUBS / MOD: 90 SINGLES

20 DB LUNGE 45s/30s

20 DB PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

5 BENTOVER ROW

WOD

10X1:00:

ODD) 14-20 WALL BALL 20/14, 10/9’

EVEN) 4 POWER CLEAN (ACROSS)

*SCORE IS LOWEST ROUND OF WALL BALLS AND CLEAN WEIGHT

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3-3-3-2-2-2

FRONT SQUAT

WOD

3 ROUNDS, 20:00 CAP:

10 SA DEVILS PRESS 50/35

20 T2B

30/24 CAL ROW-B.ERG OR 400M RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

3 KB HIP OPENER L/R

5 KANG SQUAT

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

10 FACEPULL

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

100 JUMP ROPE

30 KB SWING

30 SQUAT THRUST

30 SITUP

400M RUN OR 1K BIKE

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

POWER SNATCH

+ 2 OHS (OPTIONAL)

WOD

AMRAP 18:00:

3 HANG POWER CLEAN 155/105 (RX+ 185/125)

6 C2B PULLUP

9 DB BENCH PRESS 50s/35s

COOL DOWN

UPPER BODY

3-4X

10 DB ROLLOVER

10-14 DB CHEST FLY

10-14 DB SKULL CRUSHER

20 SEATED BAND ROW

LOWER BODY

3-4X

10 CURTSY SQUAT L/R

10 SUMO SQUAT

10 SPLIT SQUAT L/R

10 COSSACK SQUAT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FLOOR PRESS

10 GORILLA ROW

WOD

10 TO 1, 20:00 CAP:

BOX JUMP 24/20” (RX+ 30/24″)

DEADLIFT 225/155

HSPU / MOD: HR PUSHUP

COOL DOWN

WOD

30X1:00:

1) 40-60 DUBS

2) 12-16 KB SWING

3) 12-16 BURPEE

4) 8-16 CAL

5) 12-20 SITUP

AFTERMATH

TABATA X10

COOL DOWN