STRENGTH / FOUNDATION

16X1:00:

1) 10-12 HAMMER CURL

2) 10-12 DB OH TRICEP EXTENSION

3) 10-12 SUITCASE SPLIT SQUAT

4) 10-12 KB GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

LADDER 16:00:

2 KB/DB DEADLIFT 70s/53s

2 REVERSE LUNGE

2 BURPEE

(ADD 2 REPS EACH ROUND)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

5 SA BAND ROW L/R

5 PALLOF PRESS L/R

5 BAND TWIST L/R

5 KB SIDE BEND L/R

5 KB HIP OPENER L/R

WOD

20:00 CAP:

15-12-9-6-3

POWER CLEAN 135/95

HSPU / MOD: DB PUSH PRESS

3-6-9-12-15

FRONT SQUAT

T2B (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DB PRESS

5 DB BENTOVER ROW

WOD

AMRAP 20:00:

*METERS

40 DUBS / MOD: 60 SINGLES

20 R. SWING 70/53

10 DB BENCH PRESS 55s/35s

–

*METER LIST

500/450 B.ERG

.6/.55K ECHO

600/550 AB

250/225 SKI

200 RUNNER

COOL DOWN

WOD

10 ROUNDS, 15:00 CAP:

2 HANG POWER SNATCH 135/85 (RX+ 155/105)

8 WALL BALL 20/14, 10/9’

STRENGTH / FOUNDATION

10-8-6-5-4-3-2

BACK SQUAT

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 HIP CLEAN (ACROSS)

WOD

15:00 CAP:

3 ROUNDS

6 DEADLIFT OR SUMO 185/135 (RX+ 225/155)

6 BURPEE

6 BOX JUMP 24/20”

2 ROUNDS

12 DEADLIFT OR SUMO

12 LATERAL BURPEE

12 BOX JUMP

1 ROUND

18 DEADLIFT OR SUMO

18 BURPEE BOX JUMP

COOL DOWN

WOD

16:00 CAP:

27-21-15-9

CAL ROW *W 22-16-12-6 / MOD: 22-16-12-6 OTHER CAL *W MINUS 2

PULLUP (RX+ C2B)

STRENGTH / FOUNDATION

16X1:00:

1) 10-12 GOBLET BICEP CURL

2) 10-12 GOBLET SKULL CRUSHER ON FLOOR

3) 10-12 CHEST FLY ON FLOOR

4) 15-20 SCAP PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

20 TTR OR 30 SITUP

30 DB HANG POWER CLEAN 40s/30s

40 LOW CARRY REVERSE LUNGE OR GOBLET STEPUP 20”

50 BP R. TWIST 25/15

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 POWER CLEAN + 1 HANG POWER CLEAN + 1 THRUSTER

WOD

AMRAP 12:00:

7 DB THRUSTER 50s/35s

7 DB BURPEE

7 RING DIP (RX+ RING MUP)

COOL DOWN