STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 THORACIC ROTATION L/R

3 INCHWORM TO PLANK

5 BIRDDOG L/R

5 CAT-COW

5 INCHWORM TO FLOOR

WOD

25-20-15-10-5, 12:00 CAP:

T2B

HANG POWER SNATCH 75/55

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 DB PRESS

3 TEMPO RING ROW 3:3

WOD

24:00 CAP:

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

50 SA JERK 50/35

25 LATERAL BURPEE

600M RUN OR 1.5K B.ERG / 1.8K ECHO

40 SA JERK 50/35

20 LATERAL BURPEE

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

30 SA JERK

15 LATERAL BURPEE

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

20 SA JERK

10 LATERAL BURPEE

COOL DOWN

THIS S(QUAD) FROM THE 530a CREW, HAD A BLAST AT THE “2 PEAS IN A POD” COMP IN BURLINGTON THIS WEEKEND!

STRENGTH / FOUNDATION

15:00:

5 BACK SQUAT

WOD

“ELIZABETH”

21-15-9, 15:00 CAP:

SQUAT CLEAN 135/95

RING DIP (RX+ RING MUP 9-7-5)

COOL DOWN

STRENGTH / FOUNDATION

20:00:

10-10-10-5-5-5

HIP THRUST

5 SL RDL L/R

5 DEFICIT LUNGE L/R

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 14:00:

3 HANG POWER SNATCH

6 BURPEE

9 PUSH PRESS WALL BALL

COOL DOWN

WOD

*YOU MAY CHOOSE WHICH IS YOUR ODD/EVEN

AMRAP 42:00:

ODD)

400M RUN-SKI OR 1K BIKE

10 PULLUP OR 5 STRICT PULLUP

10-15 PUSHUP

20-30 SQUAT

EVEN)

200M RUN-SKI OR 500M BIKE

1-2 ROPE CLIMB OR 5-10 KB ROW L/R

10-15 R. SWING

20-30 ALT. V-UP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

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

BENCH PRESS

10 PULLAPART

WOD

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

CAL ROW

STEPUP 24/20”

10 INCHWORM TO PLANK

COOL DOWN

STRENGTH / FOUNDATION

14:00:

8 BACK RACK REVERSE LUNGE

+ 4 PAUSE BACK SQUAT

WOD

AMRAP 16:00:

*METERS

20 MB G2SH 50/30 (RX+ 10 REPS 100/70)

10 DB PUSH PRESS 50s/35s (RX+ HSPU)

–

*METER LIST

200 RUN

500/450 B.ERG

.6/.55K ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

ODD) 2-3 STRICT PULLUP

EVEN) 3-5 HR PUSHUP (PAUSE LOCKOUT)

WOD

16:00 CAP:

100 DUBS / MOD: 135 SINGLES

30 BURPEE TO TARGET

100 DUBS / 135 SINGLES

40 T2B

100 DUBS / 135 SINGLES

50 ALT. DB HANG SNATCH 50/35

COOL DOWN