STRENGTH / FOUNDATION

14:00:

2 SNATCH GRIP DEADLIFT + 2 HANG POWER SNATCH

POWER SNATCH

WOD

16:00 CAP:

600M RUN OR 1500M B.ERG OR 1.8K ECHO

21 HANG POWER SNATCH 115/80

21 T2B

400M RUN OR 1K B.ERG OR 1.2K ECHO

15 HANG POWER SNATCH

15 T2B

200M RUN OR 500M B.ERG OR .6K ECHO

9 HANG POWER SNATCH

9 T2B

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8-8-5-5-3-3

HIP THRUST

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS

24:00 CAP:

600M RUN (TOGETHER)

80 KB DEADLIFT 70/53

400M RUN (TOGETHER)

40 R. SWING

200M RUN (TOGETHER)

20 SQUAT THRUST

200M RUN (TOGETHER)

40 V-UP

400M RUN (TOGETHER)

80 SITUP

600M RUN TOGETHER)

–

B.ERG SUB: 1500M-1K-500M

ECHO SUB: 1.8K-1.2K-.6K

SKI SUB: 750M-500M-250M

COOL DOWN

STRENGTH / FOUNDATION

14:00:

POWER CLEAN + FRONT SQUAT

SQUAT CLEAN

WOD

14:00 CAP:

24 PULLUP

12 SQUAT CLEAN 165/115

18 PULLUP (RX+ C2B)

9 SQUAT CLEAN

12 PULLUP (RX+ BAR MUP)

6 SQUAT CLEAN

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 PRESS

5 BENTOVER ROW

WOD

60-50-40-30-20, 15:00 CAP:

DUBS / MOD: 90-75-60-45-30 SINGLES

10 PUSH PRESS 115/85

200M RUN OR 250 SKI OR 500M B.ERG / .6K ECHO

COOL DOWN

STRENGTH / FOUNDATION

14:00 CAP:

1 MILE RUN OR 4.6/4K ECHO OR 4/3.6K B.ERG OR 2/1.8K ROW

30 BURPEE TO TARGET

WOD

AMRAP 10:00:

4 DEVILS CLEAN 50s/35s

6 DB LUNGE

8 T2B

AFTERMATH

TABATA ABS

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 BACK SQUAT

WOD

20:00 CAP:

400M RUN OR 1K B.ERG / 1.2 ECHO OR 500M SKI

20 HANG POWER CLEAN 155/105

30/25 HAND RELEASE PUSHUP

40 WALL BALL 20/14, 10/9’

30/25 HAND RELEASE PUSHUP

20 HANG POWER CLEAN 155/105

400M RUN OR 1K B.ERG / 1.2 ECHO OR 500M SKI

COOL DOWN

STRENGTH / FOUNDATION

16:00:

8-8-5-5-3-3-3

DB FLOOR PRESS

3 STRICT PULLUP

WOD

AMRAP 14:00:

12/10 CAL ROW-B.ERG-SKI OR 8/6 ECHO

20 DB HANG SNATCH 50/35

12 BOX JUMP 24/20”

COOL OWN

STRENGTH / FOUNDATION

10:00:

4 ARM BAR L/R

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

12 FACEPULL

12 BAND ROW

BUDDY WOD

*TEAMS OF 2

20:00 CAP:

6 ROUNDS – ALT. ROUNDS OR ALT. EXERCISE

15 DEADLIFT OR SUMO 115/85

10 PUSH PRESS

5 LATERAL BURPEE

THEN, 4 ROUNDS – SPLIT REPS

20 PUSH JERK

20 LATERAL BURPEE

20 FRONT SQUAT OR FR LUNGE

COOL DOWN