WOD

AMRAP 15:00:

50-40-30-20-10

DUBS / MOD: SINGLES +20

MOUNTAIN CLIMBER

SITUP

MOUNTAIN CLIMBER

250M ROW OR 200M RUN

STRENGTH / FOUNDATION

4X

10 ISO HOLD DB CURL L/R

15-20 BENCH DIP

10 ALT. FRONT/LATERAL ARM RAISE

15-20 SCAP PUSHUP + ISO BOTTOM PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

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

BENCH PRESS

WOD

EMOM 10:00:

5 HANG POWER CLEAN

5 THRUSTER

*CHOOSE A WEIGHT TO GO 10 REPS UNBROKEN EVERY ROUND (ACROSS)

**AIM TO GET AT LEAST :30 REST EACH ROUND

AFTERMATH

TABATA CORE

(BACK/ABS/GLUTES)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

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

BACK SQUAT

WOD

20:00 CAP:

*RUN OR SKI OR BIKE

18 T2B

9 STRICT HSPU / MOD: DB PRESS

–

*

800-600-400-200M RUN

45-35-25-15 CAL SKI-B.ERG

33-25-18-11 CAL ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 HANG POWER CLEAN

BUDDY WOD

TEAMS OF 2 – ALT. ROUNDS

20 ROUNDS, 18:00 CAP:

9 DEADLIFT 95/65

6 LATERAL BURPEE

3 HANG POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

15 BAND ROW

15 FACEPULL

10 KB SIDE BEND L/R

5 SPLIT SQUAT L/R

5 CROSS (BEHIND) LUNGE L/R

WOD

AMRAP 15:00:

5-10-15

PULLUP

PUSHUP

SQUAT

SITUP

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 POWER SNATCH (ACROSS) + 1 OHS (OPTIONAL)

WOD

AMRAP 10:00:

10 R. SWING 70/53

10 DB PUSH PRESS 45s/30s

10 DB PLANK ROW

10 LOW CARRY REVERSE LUNGE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 DB FLOOR PRESS

3 RING ROW (PAUSE)

WOD

4 ROUNDS, 15:00 CAP:

15 T2B

50 DUBS / MOD: 75 SINGLES

15 THRUSTER 95/65

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 DEADLIFT + 2 HANG POWER CLEAN + 2 PUSH JERK

WOD

16:00 CAP:

21 HANG POWER CLEAN 135/85

42 MB STEPUP 50/30, 20”

15 HANG POWER CLEAN 155/105

30 MB STEPUP

9 HANG POWER CLEAN 185/125

18 MB STEPUP

COOL DOWN