STRENGTH / FOUNDATION

16:00:

8-8-6-6-4-4-2

FLOOR PRESS

10 GORILLA ROW

WOD

AMRAP 16:00:

14 DB STEPUP 40s/30s, 24/20”

200M RUN / 500M B.ERG / .6K ECHO

14 DB THRUSTER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BACK RACK REVERSE LUNGE

WOD

24:00 CAP:

10 DEADLIFT OR SUMO 275/185

20 HSPU / MOD: DB PRESS

30 LATERAL BURPEE

40 LUNGE

800M RUN OR 2K B.ERG / 2.4 ECHO OR 1K SKI

40 LUNGE

30 LATERAL BURPEE

20 HSPU

10 DEADLIFT OR SUMO

COOL DOWN

WOD

REMINDER – CLASS SCHEDULE FOR “MURPH” IS ON ZENPLANNER: 530a – 7a – 9a – 430p – BBQ!

“MUPRH”

1 MILE RUN

100 PULLUP

200 PUSHUP

300 SQUAT

1 MILE RUN

*PARTITION REPS AS YOU SEE FIT

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

CLEAN AND JERK

WOD

11 ROUNDS (RX+ 13 ROUNDS), 17:00 CAP:

9 PUSH PRESS WALL BALL 20/14, 10/9’

7 DEADLIFT 135/95

5 HANG POWER CLEAN

3 PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

16:00:

10-8-6-4-2-4-6

BENCH PRESS

8-10 REVERSE FLY

WOD

50-40-30-20-10, 16:00 CAP:

LUNGE

DUBS X2 / MOD: SINGLES X3

SITUP

COOL DOWN

STRENGTH / FOUNDATION

8X1:30

2 HANG SNATCH + 1 POWER SNATCH

WOD

6 ROUNDS, 18:00 CAP:

*METERS

5 POWER SNATCH 135/95

10 LATERAL BURPEE

–

*METER LIST

200M RUN

250/225 SKI

500/450 B.ERG

.6/.55K ECHO

COOL DOWN

STRENGTH / FOUNDATION

16:00:

7-7-5-5-3-3-2

BACK SQUAT

WOD

AMRAP 14:00:

15 KB SWING 53/35 (RX+ 70/44)

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

9 T2B

–

*OTHER

9/7 ECHO

200M RUN

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

ODD) 8 DB STEPUP

EVEN) 16 GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS

50-40-30-20-10, 25:00 CAP:

DEADLIFT 185/125

DB PUSH PRESS 40s/30s

300M RUN (TOGETHER) OR 750 B.ERG / .9K ECHO

COOL DOWN