STRENGTH / FOUNDATION

12:00:

WITH LIGHT DBs

8 DB CURL AND PRESS

8 DB SL RDL L/R

8 DB CURL AND PRESS

8 DB SPLIT SQUAT L/R

:30 STATIC HANG

:30 REST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

400M MB RUN 20/14 / MOD: 1200M BIKE

100 OHL 45/35

100 MB SITUP

400M MB RUN

100 MB TWIST

100 THRUSTER

400M MB RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 PAUSE SL BRIDGE L/R

5 BIRDDOG L/R

10 HIGH PLANK TOE TAP

10 GORILLA ROW

WOD

5 ROUNDS, 20:00 CAP:

12/8 RING DIP (RX+ 6 RING MUP)

*CAL

12 BURPEE (RX+ OVER ROWER)

–

*CAL LIST

20/16 ROW (RX+)

18/15 B.ERG

16/13 AB-SKI

15/12 ECHO

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

1 HANG POWER CLEAN + 1 PUSH PRESS + 1 JERK

WOD

AMRAP 8:00:

20 DUBS / MOD: 30 SINGLES

8 DB/KB DEADLIFT 70s/53s

20 DUBS

8 RING ROW

AFTERMATH

TABATA X16

ODD) DB DEAD BUG *NON STATIC

EVEN) BRIDGE STEP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 DEADLIFT OR SUMO

WOD

20:00 CAP:

20-18-16-14-12-10

WALL BALL 20/14, 10/9’

V-UP

*METERS

–

*METER LIST

200 RUN

500/450 B.ERG

250/225 SKI

600/530 ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 FLOOR PRESS

12 PULLAPART

WOD

5 ROUNDS, 3:00 ON / 1:00 OFF, *AMRAP:

7 DB/KB PRESS 35s/25s

5 PULLUP (RX+ C2B)

3 BOX JUMP 24/20” (RX+ 30/24”)

*START NEW AMRAP EACH TIME – TOTAL YOUR FULL ROUNDS + ALL EXTRA REPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FRONT SQUAT

WOD

3 ROUNDS, 20:00 CAP:

400M RUN / MOD: 1100/1000M BIKE

15 POWER CLEAN 115/85

12 FRONT RACK LUNGE

9 POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 PALLOF PRESS L/R

10 BAND TWIST L/R

10 GORILLA ROW

10 SCAP PUSHUP

5 CAT-COW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

24:00 CAP:

1000M ROW

50 DB FLOOR PRESS 45s/30s

50 SQUAT THRUST

800M ROW

50 SQUAT THRUST

50 DB FLOOR PRESS

600M ROW

200 SINGLE UNDER

400M ROW

200 SINGLE UNDER

COOL DOWN

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