240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
12X1:00:
3 HSPU OR DB SEATED PRESS
WOD
5 ROUNDS, 16:00 CAP:
*CALS
14 T2B
40 DUBS / MOD: 70 SINGLES
–
*CAL LIST
18/14 ROW
16/12 B.ERG-SKI
14/10 ECHO
COOL DOWN
***(REMINDER – NO 530AM CLASS TODAY)***
AMRAP 20:00:
5 WALL BALL 20/14, 10/9’
10 MB STEPUP 20”
5 BURPEE
15:00:
10-8-6-4-2-4-6-8-10
DB FLOOR PRESS
10 PULLAPART
BUDDY WOD
*TEAMS OF 2 – ALT. ROUNDS OF “WORK” – SPLIT CALS
40:00 CAP:
8 ROUNDS “WORK”
80/64 CAL ROW
6 ROUNDS “WORK”
60/48 CAL ROW
4 ROUNDS “WORK”
40/32 CAL ROW
2 ROUNDS “WORK”
20/16 CAL ROW
“WORK”=
30 SINGLE UNDER
20 BP TWIST 15/10
10 KB SWING 53/35
12:00:
6 HANG POWER CLEAN
18:00 CAP:
21-18-15-12-9-6-3
PULLUP (RX+ C2B)
12-10-8-6-4-2
INCHWORM TO PUSHUP
(RX+ 6 TO 1 WALL WALK TO PLATES)
8X1:00:
2 BACK SQUAT (ACROSS)
AMRAP 8:00:
8 LOW CARRY REVERSE LUNGE 50s/35s
12 V-UP (RX+ 8 TTR)
8 DB/KB DEADLIFT
AFTERMATH
TABATA X16
ODD) JUMP ROPE
EVEN) CORE
3 ARM BAR L/R
6 SCORPION
6 CAT-COW
6 BIRDDOG L/R
6 HIGH PLANK TOE TAP
COBRA
CHILDS POSE
3 ROUNDS, 20:00 CAP:
*METERS
20 BURPEE STEPUP 20”
20 DB HANG SNATCH 50/35
*METER LIST
1000/900 B.ERG
1200/1050 ECHO-AB
500/450 SKI
400 RUN
12X:50:
2 STRICT PULLUP
24 ROUNDS, :45 ON / :15 OFF:
1) 15/12 CAL ROW
2) 10 BENCH PRESS 135/85
3) 20 SITUP
*SCORE IS TOTAL REPS
**MAX POSSIBLE TOTAL 360/336
DEADLIFT OR SUMO
6 ROUNDS, 15:00 CAP:
3 CLUSTER 135/95 (RX+ 155/105)
9 STRICT HSPU / MOD: PIKE PUSHUP
15 BAR HOP