240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
15:00:
10-8-6-4-2-4-6-8-10
BACK SQUAT
WOD
21-15-9, 15:00 CAP:
T2B
DB HANG POWER CLEAN 50s/35s
DB PUSH JERK
COOL DOWN
12:00:
WITH LIGHT DBs
8 DB CURL AND PRESS
8 DB SL RDL L/R
8 DB SPLIT SQUAT L/R
:30 STATIC HANG
:30 REST
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
20:00 CAP:
400M MB RUN 20/14 / MOD: 1200M BIKE
100 OHL 45/35
100 MB SITUP
400M MB RUN
100 MB TWIST
100 THRUSTER
3 ARM BAR L/R
3 PAUSE SL BRIDGE L/R
5 BIRDDOG L/R
10 HIGH PLANK TOE TAP
10 GORILLA ROW
5 ROUNDS, 20:00 CAP:
12/8 RING DIP (RX+ 6 RING MUP)
*CAL
12 BURPEE (RX+ OVER ROWER)
–
*CAL LIST
20/16 ROW (RX+)
18/15 B.ERG
16/13 AB-SKI
15/12 ECHO
8X1:00:
1 HANG POWER CLEAN + 1 PUSH PRESS + 1 JERK
AMRAP 8:00:
20 DUBS / MOD: 30 SINGLES
8 DB/KB DEADLIFT 70s/53s
20 DUBS
8 RING ROW
AFTERMATH
TABATA X16
ODD) DB DEAD BUG *NON STATIC
EVEN) BRIDGE STEP
5 DEADLIFT OR SUMO
20-18-16-14-12-10
WALL BALL 20/14, 10/9’
V-UP
*METERS
*METER LIST
200 RUN
500/450 B.ERG
250/225 SKI
600/530 ECHO-AB
6 FLOOR PRESS
12 PULLAPART
5 ROUNDS, 3:00 ON / 1:00 OFF, *AMRAP:
7 DB/KB PRESS 35s/25s
5 PULLUP (RX+ C2B)
3 BOX JUMP 24/20” (RX+ 30/24”)
*START NEW AMRAP EACH TIME – TOTAL YOUR FULL ROUNDS + ALL EXTRA REPS
5 FRONT SQUAT
3 ROUNDS, 20:00 CAP:
400M RUN / MOD: 1100/1000M BIKE
15 POWER CLEAN 115/85
12 FRONT RACK LUNGE
9 POWER SNATCH
10 PALLOF PRESS L/R
10 BAND TWIST L/R
10 SCAP PUSHUP
5 CAT-COW
24:00 CAP:
1000M ROW
50 DB FLOOR PRESS 45s/30s
50 SQUAT THRUST
800M ROW
50 DB FLOOR PRESS
600M ROW
200 SINGLE UNDER
400M ROW