STRENGTH / FOUNDATION

12:00:

2 OHS OR FRONT SQUAT

WOD

20:00 CAP:

20 R. SWING 70/53

100 BP TWIST 25/15

20 R. SWING

80 BP OH SPLIT SQUAT

20 R. SWING

60 BP OH SITUP

20 R. SWING

40 BP OHS

20 R. SWING

COOL DOWN

WOD

AMRAP 16:00:

20 BENT OVER ROW 75/55

20 HANG POWER CLEAN

20 PUSH PRESS

*METERS

–

METER LIST

1500/1300 B.ERG

1.7/1.5KM ECHO

500/450 SKI

600 RUN

STRENGTH / FOUNDATION

12:00:

2 DEADLIFT OR SUMO

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

3 HSPU OR DB SEATED PRESS

WOD

5 ROUNDS, 16:00 CAP:

*CALS

14 T2B

40 DUBS / MOD: 70 SINGLES

–

*CAL LIST

18/14 ROW

16/12 B.ERG-SKI

14/10 ECHO

COOL DOWN

***(REMINDER – NO 530AM CLASS TODAY)***

WOD

AMRAP 20:00:

5 WALL BALL 20/14, 10/9’

10 MB STEPUP 20”

5 BURPEE

STRENGTH / FOUNDATION

15:00:

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

DB FLOOR PRESS

10 PULLAPART

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS OF “WORK” – SPLIT CALS

40:00 CAP:

8 ROUNDS “WORK”

80/64 CAL ROW

6 ROUNDS “WORK”

60/48 CAL ROW

4 ROUNDS “WORK”

40/32 CAL ROW

2 ROUNDS “WORK”

20/16 CAL ROW

“WORK”=

30 SINGLE UNDER

20 BP TWIST 15/10

10 KB SWING 53/35

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 HANG POWER CLEAN

WOD

18:00 CAP:

21-18-15-12-9-6-3

PULLUP (RX+ C2B)

12-10-8-6-4-2

INCHWORM TO PUSHUP

(RX+ 6 TO 1 WALL WALK TO PLATES)

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

2 BACK SQUAT (ACROSS)

WOD

AMRAP 8:00:

8 LOW CARRY REVERSE LUNGE 50s/35s

12 V-UP (RX+ 8 TTR)

8 DB/KB DEADLIFT

AFTERMATH

TABATA X16

ODD) JUMP ROPE

EVEN) CORE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SCORPION

6 CAT-COW

6 BIRDDOG L/R

6 HIGH PLANK TOE TAP

COBRA

CHILDS POSE

WOD

3 ROUNDS, 20:00 CAP:

*METERS

20 BURPEE STEPUP 20”

20 DB HANG SNATCH 50/35

–

*METER LIST

1000/900 B.ERG

1200/1050 ECHO-AB

500/450 SKI

400 RUN

COOL DOWN