240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
15:00:
1 HANG CLEAN + 5 FRONT SQUAT + 1 JERK
WOD
AMRAP 10:00:
15 WALL BALL 20/14, 10/9’
10 HANG POWER CLEAN 135/95
5 PUSH JERK
AFTERMATH
TABATA X10 OR 1 MILE RUN
COOL DOWN
12:00:
3 ARM BAR L/R
3 KB HIP OPENER L/R
3 JEFFERSON CURL
5 ACTIVE SHOULDER
200M RUN OR 250M SKI OR 500M BIKE
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
AMRAP 24:00:
20/16 CAL ROW
12 MB G2SH 70/50
12 BURPEE OVER ROWER
12 DB HANG SNATCH 40s/30s
12 INCHWORM TO PLANK
12 STRICT T2B/TTR
12 DB HANG SNATCH
5 SA ROW L/R
5 SL RDL L/R
5 SPLIT SQUAT L/R
10 SCAP PUSHUP
1 TO 10, 25:00 CAP:
DEADLIFT OR SUMO 225/155
5 PULLUP
10 PUSHUP *CAN PARTITION
15 SQUAT
20-30 ALT. CURL
10 FRONT RAISE
10 LATERAL RAISE
10 REVERSE FLY
10-20 CURTSY LUNGE
10-20 R. SWING
15:00 CAP:
24/18 CAL (RX+ ECHO)
100 DUBS / MOD: 130 SINGLES
21/16 CAL
80 DUBS / 105 SINGLES
18/14 CAL
60 DUBS / 80 SINGLES
15/12 CAL
40 DUBS / 55 SINGLES
12/10 CAL
20 DUBS / 30 SINGLES
12X1:00:
A) 2 POWER CLEAN + 2 THRUSTER
OR
B) POWER CLEAN + CLUSTER + THRUSTER
AMRAP 12:00:
6 POWER CLEAN 135/85
12 LATERAL BURPEE
6 THRUSTER
12 T2B
ODD) 5 PRESS
EVEN) 3-5 STRICT PULLUP
6 ROUNDS, 15:00 CAP:
10 FLOOR PRESS 135/85
15 BOX JUMP 24/20”
3 BACK SQUAT
AMRAP 16:00:
20/16 CAL ROW-B.ERG-SKI*
16 BP G2OH 35/25
12 BP OHL
8 BP OH SITUP
–
*OTHER CAL
16 RUNNER
14/12 ECHO
TABATA BP TWIST
14:00:
6 SA FLOOR PRESS L/R
6 SA ROW L/R
8 HAND RELEASE PUSHUP
8 RING ROW
40-30-20-10, 20:00 CAP:
DB POWER CLEAN 50s/35s
DB SQUAT OR LUNGE
BURPEE
