240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
15:00:
3 DEADLIFT OR SUMO
WOD
AMRAP 15:00:
15 V-UP
10 DB/KB REVERSE LUNGE 70s/50s (RX+ PISTOL*)
5 BENCH PRESS 155/105
*PISTOL MOD: SL STEPDOWN <20″ OR SL SQUAT TO MED BALL
COOL DOWN
10:00:
3 KB HIP OPENER L/R
3 KB SL GOOD MORNING L/R
6 KB FRONT DEFICIT SPLIT SQUAT L/R
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
20:00 CAP:
30 HANG POWER CLEAN 135/95
30 LATERAL SQUAT THRUST
30 HANG POWER CLEAN
60 CAL B.ERG-SKI-RUNNER(800M)
35:00 CAP:
1 MILE RUN OR 4K BIKE (BUY-IN OR BUY-OUT)
25 PULLUP
50 PUSHUP
75 SQUAT
100 SITUP
RX = PARTITION REPS FROM 100 SITUPS ON
RX+ = DO NOT PARTITION
MOD = PARTITION ALL
12X:50:
HANG POWER CLEAN (PAUSE) + JERK (PAUSE)
5 ROUNDS, 15:00 CAP:
50 DUBS / MOD: 75 SINGLES
10 DEADLIFT OR SUMO 185/135 (RX+ 225/155)
5 DEFICIT HSPU 6/4″ / MOD: HEAVY DB PRESS
12:00:
2 STRICT PULLUP
3 SA SCAP RETRACT + ROW L/R
3 ARM BAR L/R
AMRAP 20:00:
10 MED BALL BURPEE 20/14
20 PUSH PRESS WALL BALL 10/9’
30 MED BALL TWIST
*CALS
–
CAL LIST
12/10 ROW-SKI-B.ERG
9/7 AB
7/6 ECHO
9 RUNNER (PARKING LOT)
20:00:
3-5-3-5-3 BACK SQUAT
*THE 3 SETS OF 3 SHOULD BE SAME WEIGHT – THE 2 SETS OF 5 LIGHTER AND SAME.
e.g. 255-225-255-225-255
15:00 CAP:
(HANDS NEED TO STAY GRIPPED ON THE DBs FOR STEPUP OVERS)
25 DB THRUSTER 40s/25s
10 DB STEPUP OVER, 20”
20 DB THRUSTER
10 DB STEPUP OVER
15 DB THRUSTER
10 DB THRUSTER
5 DB THRUSTER
14:00:
5 BENCH PRESS
10 PULLAPART
*METERS
20 T2B
20 DB SNATCH 50/35 –
METER LIST
300 RUN
375/335 ROW
.9/.8K ECHO
750/675 B.ERG
16 KB DEAD BUG
8 90/90 HIP ROTATION
8 SCORPION
4 BIRDDOG L/R
4 CAT-COW
*TEAMS OF 2
(SPLIT WORK)
AMRAP 9:00:
30 DUBS / MOD: 50 SINGLES
10 SNATCH 95/65
REST 2:00:
(ALT. EXERCISE)
AMRAP 9:00
15 SITUP
10 DEADLIFT
5 SNATCH
