STRENGTH / FOUNDATION

15:00:

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

BACK SQUAT

WOD

15:00 CAP:

20-15-10 HANG SQUAT CLEAN 135/95

30-20-10 PUSHUP *W 25-15-5

90-60-30 DUBS / MOD: SINGLES +30

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

3 STRICT RING DIP OR 3 STRICT PULLUP

OR BOTH ODD/EVEN

WOD

6 ROUNDS, 20:00 CAP:

7 STRICT T2B / MOD: 10 STRICT SITUP OR TOES TO RIG

14 MB G2SH 50/30 (RX+ 7 REPS 100/70)

*CALS

–

CAL LIST

17/14 ROW

15/12 B.ERG-SKI

13/10 AB

11/8 ECHO

15 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

3 DB DEADLIFT

2 DB HANG POWER CLEAN

1 DB SH2OH (:05 HOLD OH)

*DO NOT DUMP DBs – LOWER TO FLOOR

WOD

AMRAP 20:00:

*METERS

20 KB SWING 53/35 (RX+ 70/44)

15 BURPEE

10 RING ROW

–

*METER LIST

250/225M ROW-SKI

600/550 ECHO(.6/.55)-AB

500/450 B.ERG

200 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

6X1:20:

3 TEMPO LEG ASSISSTED C2B PULLUP 3:3

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

1000/900M ROW

50 THRUSTER 45/35

30 SQUAT THRUST

COOL DOWN

WOD

AMRAP 12:00:

6 BOX JUMP OVER 24/20” (RX+ 30/24”)

8 HSPU / MOD: DB PRESS OR HR PUSHUP OR BOX HSPU

10 V-UP

*ADD 2 V-UPS EVERY ROUND

STRENGTH / FOUNDATION

16X1:00:

1) 6 SL RDL L/R

2) 10-12 DB ROLLOVER TRICEP EXT. ON FLOOR

3) 6 HIP THRUST

4) 10-12 DB CHEST FLY ON FLOOR

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 INCHWORM TO COBRA

10 SCORPION

10 COSSACK SQUAT

15 R. SWING

WOD

10 ROUNDS, 16:00 CAP:

3 POWER SNATCH 135/95

6 BURPEE

9 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ZOMBIE OR GENIE SQUAT

WOD

16:00 CAP:

30-60-90-120

DUBS / MOD: SINGLES +30

20-16-12-8

FRONT RACK LUNGE 115/85 (RX+ OHL)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

10 PULLAPART

WOD

5 ROUNDS, 20:00 CAP:

10 DEADLIFT OR SUMO 205/145 (RX+ 255/175)

*CAL

10/7 RING DIP

–

*CAL LIST

16/13 B.ERG

14/11 AB-SKI

12/9 ECHO

15 RUNNER

COOL DOWN