STRENGTH / FOUNDATION

12:00:

5 DB FLOOR PRESS

5 STRICT PULLUP

WOD

15:00 CAP:

20 DEADLIFT 205/145 (RX+ 255/175)

40 SITUP (RX+ V-UP)

15 DEADLIFT

30 V-UP (RX+ T2B)

10 DEADLIFT

20 T2B (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

3 THRUSTER

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

50-40-30-20-10

GOBLET SQUAT 50/35

200 SINGLE UNDERS

THEN,

50-40-30-20-10

ALT. V-UP

20 SQUAT THRUST

COOL DOWN

WOD

30:00 CAP:

20 TO 2

HAND RELEASE PUSHUP

MB G2OH 50/30 (RX+ 70/50)

THEN, 1 MILE RUN OR 2000M ROW OR 4000M BIKE

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

4 HANG POWER CLEAN

WOD

8 ROUNDS, 20:00 CAP:

4 STRICT T2B

6/4 STRICT PULLUP

8 BOX JUMP OVER 24/20”

12/10 CAL ROW OR 10/8 BIKE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8 BACK SQUAT

WOD

AMRAP 20:00:

15 BURPEE

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

15 BURPEE

50 LUNGE

15 BURPEE

50 SITUP

15 BURPEE

50 REVERSE LUNGE

15 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

2 HANG POWER SNATCH – PAUSE CATCH

WOD

AMRAP 16:00:

400M RUN / MOD: 1200M ECHO-AB OR 1000M B.ERG

50 DUBS / MOD: 75 SINGLES

20 DB PUSH JERK 45s/30s

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DEADLIFT

WOD

6 ROUNDS, 16:00 CAP:

9 FRONT SQUAT 135/95

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

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SL GOOD MORNING L/R

9 SPLIT SQUAT L/R

12 PLATE G2OH

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

100 STEPUP 20”

100 R. SWING 70/53

50 RING ROW

100 SITUP

100 STEPUP

50 BURPEE

COOL DOWN