STRENGTH / FOUNDATION

10X1:00:

SNATCH GRIP DEADLIFT + HANG POWER SNATCH + POWER SNATCH

WOD

AMRAP 10:00:

2 POWER CLEAN 165/115 (RX+ 205/145)

2 FRONT SQUAT

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

COOL DOWN

WOD

AMRAP 30:00:

*METERS

20 STEPUP 24/20”

20 SA JERK LEFT 50/35

20 SPLIT SQUAT

20 SA JERK RIGHT

20 DB R. SWING

–

*METER LIST

1000/900 B.ERG

1.2/1K ECHO – 1200/1000 AB

400 RUNNER

500/450 SKI

COOL DOWN

WOD 1

22:00 CAP:

“ANNIE ERGS”

*CHOOSE A C2 ERG – ROW OR SKI OR BIKE

50-40-30-20-10 CAL ROW (W: 45-35-25-15-5)

45-35-25-15-5 CAL BIKE-SKI (W: 40-30-20-10-5)

50-40-30-20-10 DUBS / MOD: 70-60-50-40-30 SINGLES

50-40-30-20-10 SITUP

WOD 2

AMRAP 8:00:

8 DB BURPEE 50s/35s

8 DB FLOOR PRESS

8 PULLUP (RX+ C2B)

COOL DOWN

STRENGTH / FOUNDATION

5X2:00:

3 FRONT SQUAT (ACROSS)

WOD

2 TO 20, 16:00 CAP:

PUSH PRESS WALL BALL 20/14, 10/9’

1 TURKISH GETUP LEFT 35/25

1 TURKISH GETUP RIGHT

(ALTERNATIVE TO TGU = 20 MB MOUNTAIN CLIMBER + 20 MB TWIST)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PUSH PRESS

WOD

3 ROUNDS, 15:00 CAP:

15 DB SNATCH LEFT 50/35

15 DB SNATCH RIGHT

9 T2B

12 SA OHL LEFT

12 SA OHL RIGHT

9 T2B

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

1000/900M B.ERG OR 1200/1000 AB OR 1.2/1K ECHO

30 JUMPING C2B PULLUP

30 REVERSE LUNGE

30 SQUAT THRUST

30 LUNGE

30 MB G2OH 50/30

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-5-4-4-4-3-3-3

BENCH PRESS

9 PULLAPART

WOD

AMRAP 12:00:

21-15-9

DEADLIFT OR SUMO 185/135

HSPU / MOD: DB PRESS 35s/25s OR PIKE PUSHUP OR HR PUSHUP

15/12 CAL B.ERG OR 13/10 AB OR 11/8 ECHO

/ MOD: 13/10 SKI OR 14 RUNNER

COOL DOWN

WOD

5 ROUNDS, 16:00 CAP:

10 BURPEE STEPUP 20”

10 BOX JUMP OVER

20 SITUP

STRENGTH / FOUNDATION

12X1:00:

3 STRICT PULLUP OR 3 RING DIP OR BOTH*ODD/EVEN

COOL DOWN