STRENGTH / FOUNDATION

14:00:

3 BENCH PRESS

12 PULLAPART

WOD

AMRAP 16:00:

12/10 CAL ROW-B.ERG-SKI OR 8/6 ECHO

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

4 HAND RELEASE PUSHUP (RX+ HSPU)

*ADD 4 REPS TO SWINGS AND PUSHUPS EACH ROUND

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 ARM BAR L/R

5 INCHWORM

10 TOE TOUCH

3 ARM BAR L/R

5 BIRDDOG L/R

10 PLANK PULL THROUGH

WOD

20:00 CAP:

800M RUN OR 2K B.ERG OR 2.4K ECHO

10 TURKISH SITUP 53/35 (RX+ 4 TURKISH GETUP)

100 DUBS / MOD: 130 SINGLES

400M RUN OR 1K B.ERG OR 1.2K ECHO

10 TURKISH SITUP (4 TURKISH GETUP)

100 DUBS / MOD: 130 SINGLES

200M RUN OR .5K B.ERG OR .6K ECHO

10 TURKISH SITUP (4 TURKISH GETUP)

100 DUBS / MOD: 130 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

7X1:30:

1 DEADLIFT + 2 POWER CLEAN + 3 HANG POWER CLEAN

WOD

18:00 CAP:

14 POWER CLEAN 165/115

24 PULLUP

34 LUNGE

10 POWER CLEAN

20 PULLUP

30 LUNGE

6 POWER CLEAN

16 PULLUP

26 LUNGE

2 POWER CLEAN

12 PULLUP

22 LUNGE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 BACK SQUAT

WOD

AMRAP 18:00:

8 SA DEVILS PRESS 50/35

12 GOBLET SQUAT

16 SA FLOOR PRESS

20 ALT. V-UP

COOL DOWN

***530-630-730-9 ONLY***

STRENGTH / FOUNDATION

12:00:

POWER SNATCH + 2 OHS

OR POWER SNATCH + 2 HANG POWER SNATCH

WOD

16:00 CAP:

27 T2B (RX+ 12 BAR MUP)

9 POWER SNATCH 135/95

21 T2B (9 BAR MUP)

7 POWER SNATCH

15 T2B (6 BAR MUP)

5 POWER SNATCH

9 (3 BAR MUP)

3 POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 BACK RACK REVERSE LUNGE + 4 BACK SQUAT

WOD

5 ROUNDS, 18:00 CAP:

10 BP OH SITUP 35/25

20 BP OHL

60 DUBS / MOD: 90 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5-5-5-3-3-3

FLOOR PRESS

8 REVERSE FLY

WOD

AMRAP 12:00:

3 STRICT PULLUP (RX+ S.C2B)

6 BURPEE STEPUP  24/20” (RX+ BBJ)

12 SA HANG CLEAN AND JERK 55/40

AFTERMATH

TABATA ABS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 FRONT SQUAT

WOD

20:00 CAP:

50 WALL BALL 20/14, 10/9’

*CALS

40 WALL BALL

CALS

30 WALL BALL

CALS

20 WALL BALL

CALS

10 WALL BALL

–

*CAL LIST

20/16 ROW-B.ERG-SKI

14/11 ECHO

16 RUNNER

COOL DOWN