STRENGTH / FOUNDATION

16:00:

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

BENCH PRESS

8 GORILLA ROW

WOD

5 ROUNDS, 20:00 CAP:

21 KB SWING 53/35

*CALS

9 HSPU OR 9/7 RING DIP

–

*CAL LIST

15/12 B.ERG-ROW-SKI

11 RUNNER

11/9 AB

9/7 ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SL GOBLET STEPUP L/R

5 SL GOOD MORNING L/R

WOD

AMRAP 20:00:

15 T2B

15 BOX JUMP 24/20”

*EVERY 2:00 STARTING AT 0:00, COMPLETE METERS

–

*METER LIST

200 ROW-SKI

400 B.ERG

.5K ECHO

160 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

ODD) 5 PRESS

EVEN) 3 STRICT PULLUP

WOD

10 ROUNDS, 16:00 CAP:

5 HANG POWER SNATCH 115/85

10 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 BACK SQUAT

WOD

AMRAP 10:00:

30 DUBS / MOD: 45 SINGLES

1 DEVILS CLEAN 40s/30s

*ADD 1 DEVILS CLEAN EACH ROUND

AFTERMATH

8X :30 ON / :30 OFF:

ODD) R. TWIST

EVEN) DEAD BUG (ANY VARIATION)

COOL DOWN

STRENGTH / FOUNDATION

TABATA X18

1) R. SWING

2) ABS

3) RING ROW

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 18:00:

10/8 CAL B.ERG – 6/5 ECHO – 8/6 AB

6 T2B OR C2B

2 DEADLIFT OR SUMO

COOL DOWN

***930AM CLASS ONLY***

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 40:00:

1000/900M ROW

60 SQUAT

30 DB HANG CLEAN AND PRESS

10 FACEPULL – 10 BAND ROW – 10/7 PUSHUP (EACH)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FLOOR PRESS

8 REVERSE FLY

WOD

AMRAP 12:00:

4/3 STRICT PULLUP (RX+ 4 BAR MUP)

4 POWER SNATCH 135/85

4 BURPEE

AFTERMATH

TABATA BURPEE

COOL DOWN

WOD

30:00 CAP:

*PARTITION WORK HOWEVER YOU WISH

50 DB DEADLIFT 40s/30s

50 DB LUNGE

50 DB PLANK ROW

50/40 PUSHUP

50 WALL BALL 20/14, 10/9’

50 MB TWIST

50 MB STEPUP 24/20”

50/40 CAL B.ERG-SKI *30/24 ECHO **40 RUNNER

:50 CHIN HOLD OVER BAR / MOD: STATIC HANG

:50 HANGING L-SIT / MOD: HANGING KNEE RAISE

COOL DOWN