STRENGTH / FOUNDATION

12:00:

DEADLIFT + HANG POWER CLEAN + THRUSTER

WOD

10 ROUNDS, 18:00 CAP:

9 DEADLIFT OR SUMO 135/95

6 HANG POWER CLEAN

3 THRUSTER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP OR GETUP L/R

3 SA RING ROW L/R

3 INCHWORM TO COBRA

6 CAT-COW

WOD

3 ROUNDS, 20:00 CAP:

6/5 STRICT PULLUP

13/10 PUSHUP

20 SQUAT

*20/15 CAL BIKE OR SKI OR (20)RUNNER

20 SQUAT

13/10 PUSHUP

6/5 STRICT PULLUP

1:00 REST

*YOU MAY ROTATE MACHINES ROUND TO ROUND AND USE WHAT’S AVAILABLE – AKA – FIRST COME FIRST SERVE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 BENCH PRESS

12 PULLAPART

WOD

AMRAP 16:00:

12-8-4

SA DEVILS PRESS 50/35

SA OHL

20 DUBS / MOD: 40 SINGLES

COOL DOWN

REMINDER: TODAY’S CLASS IS AT 8:30am.

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – ALT. EXERCISES

AMRAP 20:00:

10 WALL BALL

10/8 CAL

10/8 PUSHUP

10 R. SWING

10 SITUP

COOL DOWN

REMINDER: THERE IS NO 530pm CLASS TODAY.

STRENGTH / FOUNDATION

12:00:

2 PRESS

2 STRICT PULLUP

WOD

AMRAP 6:00:

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

7 T2B

REST 3:00:

AMRAP 6:00:

3 CLEAN AND JERK

7 PULLUP (RX+ C2B)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BACK RACK REVERSE LUNGE + 4 BACK SQUAT

WOD

18-14-10-6-10-14-18, 18:00 CAP:

MB STEPUP OVER 50/30, 24”

6 INCH WORM TO FLOOR (RX+ 3 WALL WALK TO PLATES)

COOL DOWN

STRENGTH / FOUNDATION

6X2:00:

ODD) 3 ARM BAR L/R + 3 TEMPO RING ROW 3:3

EVEN) 10 SCAP PUSHUP + 3 TEMPO DB ROW L/R 3:3

WOD

AMRAP 15:00:

200M RUN OR 600/530 ECHO-AB OR 500/450 B.ERG

50 DUBS / MOD: 75 SINGLES

20-15-10-5 DEADLIFT OR SUMO 185/135

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

20:00 CAP:

21-15-9

DB HANG SQUAT CLEAN 50s/35s

10/7 RING DIP (RX+ 5 RING MUP)

THEN, 30-20-10

SA HANG CLEAN AND JERK

10/7 RING DIP (RX+ 5 RING MUP)

COOL DOWN