STRENGTH / FOUNDATION

16:00:

5-4-3-2-2-3-4-5

BENCH PRESS

9 REVERSE FLY

WOD

6 ROUNDS, 14:00 CAP:

8 PULLUP (RX+ C2B)

8 DB STEPUP OVER 35s/25s, 24/20”

10/8 CAL ROW-B.ERG-SKI OR ECHO 7/6 OR RUNNER 8

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-2-2

DEADLIFT OR SUMO

WOD

AMRAP 15:00:

5 LATERAL BURPEE

10 SA HANG SNATCH 50/35

15 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 HIP THRUST (HOLD LAST REP)

:30-1:00 PLANK

BUDDY WOD

*TEAMS OF 2 – PET ROCKS – SWITCH EVERY 2 EXERCISES

AMRAP 16:00:

30 JUMP ROPE

15 BP G2OH

–

20 BP TWIST

10/7 PUSHUP

–

10 PLANK TOE TOUCH

5 SQUAT THRUST

COOL DOWN

STRENGTH / FOUNDATION

6X1:30:

3 HIP SNATCH

WOD

15-12-9-6-3, 15:00 CAP:

POWER CLEAN 165/115

12 T2B (RX+ 6 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

16:00:

8-12 DB ROLLING TRICEP EXT.

8-12 BAND LAT PULLDOWN

8 DB BULGARIAN SPLIT SQUAT L/R

8-12 KB SUMO RDL (DEFICIT AS NEEDED)

WOD:

4 ROUNDS, 18:00 CAP:

12 RING ROW

21 BOX JUMP 20”

*METERS

–

*METER LIST

400 RUN

500/450 ROW-SKI

1/.9K B.ERG

1.2/1K ECHO

COOL DOWN

STRENGTH / FOUNDATION

16:00:

10-8-6-4-2s

BACK SQUAT

WOD

AMRAP 16:00:

21/16 CAL ROW-B.ERG-SKI*

7 SA THRUSTER LEFT 50/35

7 SA THRUSTER RIGHT

7/5 RING DIP (RX+ 3 RING MUP)

–

*OTHER CALS

RUNNER 17

ECHO 14/11

COOL DOWN

STRENGTH / FOUNDATION

15X1:00:

1) 20 GOBLET FRONT RAISE

2) 20 GOBLET CURL

3) 40 R. TWIST

4) 10 GOBLET KANG SQUAT

5) REST

WOD

10 ROUNDS, 18:00 CAP:

5/4 STRICT PULLUP

10 R. SWING 70/53

20 DUBS / MOD: 30 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

16:00:

4 FLOOR PRESS (PAUSE AT FLOOR)

4-8 PUSHUP

8-12 PULLAPART

12 GORILLA ROW

WOD

8 ROUNDS, 16:00 CAP:

8 CLEAN AND JERK 95/65

8 FRONT RACK LUNGE

8 LATERAL BURPEE

COOL DOWN