STRENGTH / FOUNDATION

12:00:

3 FLOOR PRESS

10 PULLAPART

WOD

AMRAP 18:00:

15 BOX JUMP 24/20”

12 BP SKULL CRUSHER 35/25

9 BP OVERHEAD SITUP

*METERS

–

*METER LIST

225/200 ROW-SKI

450/400 B.ERG

550/500 AB – .55/.5K ECHO

180 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 FRONT SQUAT

WOD

27-21-15-9, 16:00 CAP:

DB HANG SQUAT CLEAN 40s/25s

CAL ROW OR BIKE -4

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

6 RING ROW

WOD

AMRAP 6:00:

7 BURPEE

5 STRICT HSPU / MOD: DB PRESS

3 STRICT KNEES TO ELBOWS

–

REST 2:00:

–

AMRAP 6:00:

3 BURPEE

5 HSPU / MOD: DB PUSH PRESS

7 T2B

AFTERMATH

1000M BIKE OR 500M SKI OR 400M RUNNER

40 SITUP

20 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 DEADLIFT OR SUMO

WOD

10 TO 1, 16:00 CAP:

DB HANG SNATCH LEFT 50/35

4/3 STRICT PULLUP (RX+ STRICT C2B)

DB HANG SNATCH RIGHT

20 DUBS / MOD: 30 SINGLES

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 16:00:

40 DB HANG CLEAN TO OH 35s/25s

40 SQUAT

40/30 PUSHUP

40 ALT. V-UPS

STRENGTH / FOUNDATION

16:00:

4-5X

12-16 BAND LAT PULLDOWN

12-16 BAND TRICEP EXTENSION

6 DEFICIT SPLIT SQUAT L/R

6 SL ELEVATED BRIDGE L/R

COOL DOWN

STRENGTH / FOUNDATION

14:00:

1 POWER SNATCH + 2 HANG POWER SNATCH + 1 OHS

WOD

2 ROUNDS, 18:00 CAP:

30 DEADLIFT 115/75 (RX+ 135/85)

8/6 RING DIP (RX+ 4 RING MUP)

20 LATERAL BURPEE

8/6 RING DIP

10 HANG POWER SNATCH

8/6 RING DIP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 JEFFERSON CURL

3 KB HIP OPENER L/R

5 BIRDDOG L/R

10 SCORPION

COUCH STRETCH L/R

WOD

15:00 CAP:

*METERS

50 KB SWING 53/35 OR WALL BALL 20/14

30 INCHWORM TO FLOOR

–

*METER LIST

1000/900M ROW

2000/1800M B.ERG

2400/2100 AB – (2.4/2.1K ECHO)

800M RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

8-8-5-5-2-2-2

BENCH PRESS

8 GORILLA ROW

WOD

AMRAP 10:00:

10 PUSH JERK 95/65 (RX+ 115/85)

10 PULLUP

10 FRONT RACK LUNGE

10 T2B

AFTERMATH

TABATA X10

COOL DOWN