STRENGTH / FOUNDATION

8X1:30:

2 HANG POWER CLEAN + 2 PUSH PRESS

WOD

AMRAP 10:00:

8 LATERAL BURPEE

4 C2B PULLUP (RX+ BAR MUP)

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

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SCORPION

6 BIRDDOG L/R

6 CAT-COW

6 INCHWORM

6 SL BRIDGE L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT ATIME

34-28-22-16-10, 20:00 CAP:

CALS

SUITCASE SPLIT SQUAT LEFT 35/25

SUITCASE SPLIT SQUAT RIGHT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-4-3-2-3-4-5 OHS OR ZOMBIE

WOD

3 ROUNDS, 21:00 CAP:

400M RUN OR 1000/900 B.ERG OR 1200/1050 ECHO-AB

20/15 PUSHUP

20 V-UP

20 DB FLOOR PRESS 50s/35s

20 SITUP

20 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

SQUAT CLEAN

CLEAN AND JERK

WOD

AMRAP: 15:00:

200M RUN / MOD: 550M BIKE

35 DUBS / MOD: 55 SINGLES

10 PUSH JERK 135/85 (RX+ 155/105)

COOL DOWN

STRENGTH / FOUNDATION

7X1:30

3 STRICT C2B + 5 STRICT T2B

WOD

16:00 CAP:

60/50 CAL ROW OR 50/40 CAL BIKE

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

20 C2B PULLUP (RX+ 15 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-2-2 BACK SQUAT

WOD

LADDER 12:00:

3 BURPEE BOX JUMP 24/20”

3 DB THRUSTER  35s/25s

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2-2-10

BENCH PRESS

WOD

15:00 CAP:

30-20-10 POWER CLEAN 95/65

20-15-10 HANG POWER SNATCH

10-10-10 OHL

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT A TIME

5 ROUNDS, 30:00 CAP:

400M RUN OR 1200M BIKE OR 500M ROW

30 WALL BALL 20/14, 10/9’

30 MB STEPUP 20”

COOL DOWN