WOD

5 ROUNDS, 24:00 CAP:

400M RUN OR 1K BIKE

14 DB STEPUP OVER 35s/25s, 20”

14 T2B

STRENGTH / FOUNDATION

12:00:

8-12 ZOTTMAN CURL

8-12 DB ROLLOVER

4 TEMPO RING ROW (3:3)

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FRONT SQUAT

WOD

AMRAP 12:00:

4/3 STRICT PULLUP (RX+ S.C2B)

8 BURPEE

12 ALT. DB SNATCH 50/35

REST 3:00:

AMRAP 12:00:

12/10 CAL ROW-B.ERG-SKI*

8 SA THRUSTER

4/3 STRICT PULLUP (RX+ S.C2B)

–

*OTHER CAL

7/6 ECHO

9/7 AB

9 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 BENCH PRESS

12 GORILLA ROW

WOD

9 ROUNDS, 15:00 CAP:

7 HSPU (RX+ STRICT) / MOD: HR PUSHUP (PAUSE LOCKOUT)

5 DEADLIFT 155/105 (RX+ 185/125)

3 HANG POWER CLEAN

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10 FACE PULL

10 BAND ROW

10 PALLOF TWIST L/R

5 KB HIP OPENER L/R

5 DEFICIT SPLIT SQUAT L/R

5 SL RDL L/R OR SL HIP THRUST L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

40 BP G2OH 35/25

30 BP TWIST

20 BP OH SITUP

20 RING ROW

30/24 PUSHUP

40/32 CAL B.ERG-SKI OR 400M RUN

COOL DOWN

STRENGTH / FOUNDATION

14:00:

10-8-6-4-2

DEADLIFT OR SUMO

WOD

2 ROUNDS, 16:00 CAP:

50 DUBS / MOD: 75 SINGLES

30 LOW CARRY LUNGE 35s/25s

50 DUBS / 75 SINGLES

12/8 RING DIP (RX+ 6 RING MUP)

50 DUBS / 75 SINGLES

30 DB SQUAT

50 DUBS / 75 SINGLES

12/8 RING DIP / 6 RING MUP

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS + 2 STRICT PULLUP

WOD

16:00 CAP:

20 POWER SNATCH 135/95

20 T2B

20 HANG SQUAT CLEAN

20 T2B

20 CLEAN AND JERK

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4-4-4-2-2-2

BACK SQUAT

WOD

3 ROUNDS, 18:00:

*METERS

21 KB SWING 53/35 (RX+ 70/53)

12 BURPEE BOX JUMP 24/20”

–

*METER LIST

400M RUNNER

500/450 ROW-SKI

1000/900 B.ERG

1.2/1.1K ECHO-AB

COOL DOWN

WOD

36X1:00:

1) 2-3 ARM BAR L/R

2) 20-30 SITUP

3) LOW OR HIGH PLANK

4) 3-8 BENCH PRESS

5) 20 ALT. CURL

6) 10 DB ROW OR REVERSE FLY

COOL DOWN