STRENGTH / FOUNDATION

16:00:

5-5-5-4-3-2-1

HANG POWER CLEAN

WOD

12:00 CAP:

12 BOX JUMP 24/20”

20 DEADLIFT OR SUMO 225/155

12 BOX JUMP

15 DEADLIFT

12 BOX JUMP

10 DEADLIFT

12 BOX JUMP

5 DEADLIFT

12 BOX JUMP

AFTERMATH

TABATA ABS/CORE

COOL DOWN

STRENGTH / FOUNDATION

20:00:

10 TO 1

BENCH PRESS

WOD

16:00 CAP:

1000/900M ROW*

40 DB HANG CLEAN AND JERK 35s/25s

500M/450M ROW*

40 SA HANG CLEAN AND JERK

–

*OTHER METERS

2/1.8K, 1/.9K B.ERG

2.4/2K, 1.2/1K ECHO-AB

800, 400 RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SA PRESS L/R

5 SA ROW L/R

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

WOD

25:00 CAP:

50 SITUP

30 MB G2SH 70/50

50 ALT. V-UP

30 MB LUNGE

*CAL BIKE OR 800M RUN

30 MB LUNGE

50 ALT. V-UP

30 MB G2SH

50 SITUP

–

*BIKE LIST

60/50 B.ERG

50/40 AB

43/34 ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-1-1

BACK SQUAT

WOD

5 ROUNDS 3:00 ON / 1:00 OFF:

*EACH ROUND IS A NEW 3:00 AMRAP (START OVER)

3 C2B PULLUP (RX+ BAR MUP)

6 SA DEVILS PRESS 35/25

9 SQUAT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(LIGHT WORK)

6 DB CURL AND PRESS

6 DB RDL

6 DB THRUSTER

6 DB SUMO DEADLIFT

6 DB SQUAT THRUST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 24:00:

24 DEADLIFTS

18 HANG POWER CLEAN

12 PUSH JERK

12 FRONT SQUAT

18 BURPEE

24 CAL BIKE-SKI-RUNNER OR 400M RUN

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 BACK RACK REVERSE LUNGE

WOD

20-16-12-8-4, 16:00 CAP:

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

SA OHL

T2B

DUBS X3 / MOD: SINGLES X4

COOL DOWN

WOD

30:00+ (NOT AN AMRAP):

4 STRICT PULLUP

4 RING DIP

8 GORILLA ROW

8 HR PUSHUP

30/24 CAL B.ERG-SKI-ROW OR 400M RUN *ECHO 20/16

30 SITUP

:60 FARMERS HOLD

:60 PLANK HOLD

COOL DOWN

STRENGTH / FOUNDATION

14:00:

1 HANG POWER CLEAN + 3 FRONT SQUAT + 1 JERK

WOD

5 ROUNDS, 18:00 CAP:

10 HANG SQUAT CLEAN 115/75

10 PUSH PRESS (RX+ HSPU)

200M RUN OR 250M SKI OR 500M BIKE

COOL DOWN