240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
15:00:
8 BACK SQUAT
WOD
AMRAP 15:00:
14/12 CAL ROW / MOD: 12/9 CAL BIKE OR SKI
14 T2B (RX+ 7 BAR MUP)
200M RUN / MOD: 550M BIKE
14 KB SWING 53/35 (RX+ 70/53)
COOL DOWN
30-20-10-15-10-5, 16:00 CAP:
HSPU / MOD: DB/KB PUSH PRESS 35s/25s
BOX JUMP OVER 24/20”
AFTERMATH
TABATA X24
1) SITUP
2) DB DEAD BUG *LEGS ONLY
3) BRIDGE HOLD
12:00:
DEADLIFT + HANG POWER CLEAN + THRUSTER
10 ROUNDS, 18:00 CAP:
9 DEADLIFT OR SUMO 135/95
6 HANG POWER CLEAN
3 THRUSTER
3 ARM BAR L/R
3 TURKISH SITUP OR GETUP L/R
3 SA RING ROW L/R
3 INCHWORM TO COBRA
6 CAT-COW
3 ROUNDS, 20:00 CAP:
6/5 STRICT PULLUP
13/10 PUSHUP
20 SQUAT
*20/15 CAL BIKE OR SKI OR (20)RUNNER
1:00 REST
*YOU MAY ROTATE MACHINES ROUND TO ROUND AND USE WHAT’S AVAILABLE – AKA – FIRST COME FIRST SERVE
6 BENCH PRESS
12 PULLAPART
AMRAP 16:00:
12-8-4
SA DEVILS PRESS 50/35
SA OHL
20 DUBS / MOD: 40 SINGLES
REMINDER: TODAY’S CLASS IS AT 8:30am.
3 BOX SQUAT
BUDDY WOD
*TEAMS OF 2 – ALT. EXERCISES
AMRAP 20:00:
10 WALL BALL
10/8 CAL
10/8 PUSHUP
10 R. SWING
10 SITUP
REMINDER: THERE IS NO 530pm CLASS TODAY.
2 PRESS
2 STRICT PULLUP
AMRAP 6:00:
3 POWER SNATCH 135/85 (RX+ 155/105)
7 T2B
REST 3:00:
3 CLEAN AND JERK
7 PULLUP (RX+ C2B)
4 BACK RACK REVERSE LUNGE + 4 BACK SQUAT
18-14-10-6-10-14-18, 18:00 CAP:
MB STEPUP OVER 50/30, 24”
6 INCH WORM TO FLOOR (RX+ 3 WALL WALK TO PLATES)