STRENGTH / FOUNDATION

12:00:

CHOOSE YOUR OWN

BUDDY WOD

*TEAMS OF 2 OR 3 – ALT. ROUNDS

AMRAP 30:00:

9/7 CAL ROW

8 DB HANG SNATCH 50/35

7 WALL BALL 20/14, 10/9′

COOL DOWN

OPEN WOD 25.2

(22.3 REPEAT)

12:00 CAP:

21 PULLUP

42 DUBS / MOD: 70 SINGLES

21 THRUSTER 95/65

18 C2B PULLUP

36 DUBS / MOD: 60 SINGLES

18 THURSTER 115/75

15 BAR MUP

30 DUBS / MOD: 50 SINGLES

15 THRUSTER 135/85

AFTERMATH

OPEN GYM

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

5 ROUNDS, 16:00 CAP:

12 RING ROW

12 BURPEE (RX+ OVER ROWER)

15/12 CAL ROW / MOD: 11/8 OTHER

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

HIP SNATCH + HANG POWER SNATCH

WOD

AMRAP 10:00:

5 SUMO DEADLIFT 225/155

20 REVERSE LUNGE

35 DUBS / MOD: 55 SINGLES

AFTERMATH

2-3X

3 ARM BAR L/R

5 SL BRIDGE PAUSE L/R

5 KB HIP OPENER L/R

PIGEON STRETCH L/R

HIP FLEXOR – HAMSTRING STRETCH L/R

CHILDS POSE OR FROG STRETCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

5 STRICT KNEES TO ELBOWS

5 CAT-COW

10 PLANK TOE TOUCH

10 SCORPION

WOD

AMRAP 12:00:

3 STRICT C2B PULLUP (RX+ BAR MUP)

8 DB FLOOR PRESS 55s/35s

8 STRICT SITUP *NO ABMAT

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS

3 BENTOVER ROW

(ACROSS)

WOD

16:00 CAP:

21 CLEAN AND JERK 135/95

10 FRONT SQUAT

15 CLEAN AND JERK

10 FRONT SQUAT

9 CLEAN AND JERK

10 FRONT SQUAT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

CHOOSE YOUR OWN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

60/46 CAL BIKE OR SKI OR RUN

THEN,

30-20-10

POWER SNATCH 95/65

HAND RELEASE PUSHUP

THEN,

30-20-10

THRUSTER

JUMPING C2B

COOL DOWN

OPEN WOD 25.1

AMRAP 15:00:

3 LATERAL BURPEE OVER DB

3 DB HANG CLEAN TO OVERHEAD 50/35

**10 LUNGES (5 LUNGES = 1 REP)

*AFTER COMPLETING EACH ROUND, ADD 3 REPS TO BURPEES AND CLEAN 2OH

**THOSE REGISTERED FOR THE OPEN – REPLACE 10 LUNGES IN PLACE W/ 30′ WALKING LUNGE (2X15′) 15′ = 1 REP

AFTERMATH

OPEN GYM

COOL DOWN