STRENGTH / FOUNDATION

12X:50:

2 STRICT PULLUP

WOD

24 ROUNDS, :45 ON / :15 OFF:

1) 15/12 CAL ROW

2) 10 BENCH PRESS 135/85

3) 20 SITUP

*SCORE IS TOTAL REPS

**MAX POSSIBLE TOTAL 360/336

COOL DOWN

STRENGTH / FOUNDATION

15:00:

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

DEADLIFT OR SUMO

WOD

6 ROUNDS, 15:00 CAP:

3 CLUSTER 135/95 (RX+ 155/105)

9 STRICT HSPU / MOD: PIKE PUSHUP

15 BAR HOP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP OR GETUP L/R

5 HIP OPENER L/R

10 SIDE BEND L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

30/25 CAL BIKE OR SKI OR RUN

50 BOX JUMP 20”

70 DB FLOOR PRESS 50s/35s

150 SITUP

70 SQUAT THRUST

50 BOX JUMP

30/25 CAL BIKE OR SKI OR RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 HIGH HANG SNATCH + 1 LOW HANG SNATCH

1 POWER SNATCH

WOD

18-15-12-9-6, 20:00 CAP:

POWER SNATCH 95/65

40 DUBS / MOD: 60 SINGLES

20 REVERSE LUNGE

COOL DOWN

STRENGTH / FOUNDATION

15:00:

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

BENCH PRESS

10 PULLAPART

WOD

AMRAP 15:00:

15 PULLUP (RX+ C2B)

15 R. SWING 70/53

*METERS

–

*METER LIST

300M RUN

375/335 ROW-SKI

750/670 B.ERG

900/800 ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT

WOD

12 ROUNDS, 15:00 CAP:

3 FRONT SQUAT 135/95 (RX+ 155/105)

6 LATERAL BURPEE

9 PUSH PRESS WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 DB PRESS

5 DB ROW

7 SCAP PUSHUP

WOD

AMRAP 15:00:

9/7 CAL *9 RUNNER

11 MB G2OH 50/30

13 MB STEPUP OVER 24/20”

AFTERMATH

5X1:00

3 DB PRESS

5 DB ROW

7 SCAP PUSHUP

COOL DOWN

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

T2B

DB PUSH JERK

COOL DOWN