240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
12:00:
1 POWER CLEAN + 1 HANG CLUSTER + 1 PUSH PRESS
WOD
AMRAP 10:00:
4 THRUSTER 115/75 (RX+ 135/95)
2 C2B PULLUP (RX+ BAR MUP)
*ADD 2 C2B / BAR MUP EACH ROUND
AFTERMATH
TABATA X12
COOL DOWN
18X1:00:
1) 4 LOW CARRY STEPUP L/R 20”
2) 6 SL RDL L/R
3) 8 GOBLET SUMO SQUAT
8 ROUNDS, 16:00 CAP:
5 POWER SNATCH 115/85
10 BOX JUMP 24/20”
20X:30:
1 STRICT C2B PULLUP
5 ROUNDS, 15:00 CAP:
10 MB G2SH 70/50
10 MB LUNGE
6 INCHWORM TO PUSHUP (RX+ 2-3-4-5-6 WALL WALK TO PLATES)
14:00:
5 Y-T-W-L
5 CAT-COW
5 BIRDDOG L/R
5 REVERSE LEG LIFT L/R
5 JEFFERSON CURL
20 ALT. TOP DOWN DB CURL
BUDDY WOD
*TEAMS OF 2 – ALT. EXERCISES
AMRAP 18:00:
15 SITUP
12 SQUAT
9 JUMPING C2B PULLUP
6 LATERAL BURPEE
3 CLEAN AND JERK 135/95
8X1:00:
4 BACK RACK REVERSE LUNGE
AMRAP 15:00:
5 DB HANG SNATCH 50s/35s
15 DB BENCH PRESS
*METERS
–
*METER LIST
250/225 ROW
500/450 B.ERG
.6/.55K ECHO
200 RUN
3 ARM BAR L/R
6 SL BRIDGE L/R
9 DEAD BUG L/R
12 SCORPION
10 TO 1, 16:00 CAP:
DEADLIFT OR SUMO 185/135 (RX+ 225/155)
25 DUBS / MOD: 35 SINGLES
T2B
2 THRUSTER
5 ROUNDS, 2:00 ON / 1:00 OFF:
AMRAP (START WHERE YOU LEFT OFF)
10 PUSH JERK 135/95
20 WALL BALL 20/14, 10/9’
3 SA PRESS L/R
5 SA ROW L/R
18:00 CAP:
21-15-9
POWER CLEAN 135/95
PULLUP (RX+ C2B)
THEN, 9-7-5
POWER CLEAN 165/115
C2B PULLUP (RX+ RING MUP)