STRENGTH / FOUNDATION

14:00:

2 DEADLIFT + 2 HANG POWER CLEAN + 2 PUSH JERK

WOD

16:00 CAP:

21 HANG POWER CLEAN 135/85

42 MB STEPUP 50/30, 20”

15 HANG POWER CLEAN 155/105

30 MB STEPUP

9 HANG POWER CLEAN 185/125

18 MB STEPUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

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

FRONT SQUAT

WOD

3 ROUNDS, 16:00 CAP:

500/450M ROW OR 400M RUN OR 1000/900M B.ERG

21 DB SNATCH 50/35

12 LATERAL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 JEFFERSON CURL

5 KB HIP OPENER L/R

COUCH STRETCH L/R

5 SPLIT SQUAT L/R

5 CROSS LUNGE L/R

BUDDY WOD

5 ROUNDS, 20:00 CAP:

500M ROW OR 1000M BIKE OR 400M RUN

30 BACK SQUAT 95/65

30 SQUAT THRUST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 STRICT PULLUP

2 RING DIP

WOD

AMRAP 24:00:

5 C2B PULLUP (RX+ BAR MUP)

10 PUSHUP

15 SITUP

*METERS

–

*METER LIST

250/225 ROW-SKI

500/450 B.ERG

600/500 AB – .6/.5K ECHO

200 RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

16 KB DEAD BUG

8 90/90 HIP ROTATION

8 SCORPION

4 BIRDDOG L/R

4 CAT-COW

WOD

20:00 CAP:

150-120-90 DUBS / MOD: 200-160-120 SINGLES

45-36-27 CAL ROW / MOD: 40-30-20 OTHER

30-24-18 KB SWING 53/35 (RX+ 70/44)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 BACK SQUAT

WOD

4 ROUNDS, 16:00 CAP:

21 FRONT LUNGE/SQUAT 95/65

15 LATERAL BURPEE

9 STRICT HSPU / MOD: PRESS

*ROUND 1 & 3 PERFORM FRONT RACK LUNGE – ROUND 2 & 4 PERFORM FRONT SQUAT

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 HANG POWER SNATCH (ACROSS) + 1 OHS (OPTIONAL)

WOD

AMRAP 14:00:

8 T2B

10 SA HANG CLEAN AND JERK 50/35

12 BOX JUMP OVER 24/20”

COOL DOWN

STRENGTH / FOUNDATION

16:00:

16-12-8-4-4-8-12-16

BENCH PRESS

WOD

TABATA DEADLIFT 185/125

TABATA WALL BALL 20/14, 10/9’

*TOTAL REPS

(TABATA = 8X:20 WORK/:10 REST)

AFTERMATH

TABATA CHOICE

COOL DOWN