BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

42-36-30-24-18-12-6, 20:00 CAP:

SUMO DEADLIFT 135/95

SITUP

DB STEPUP OVER 30s/20s, 20”

STRENGTH / FOUNDATION

15:00:

7-10X

3 STRICT PULLUP

6 SISSY SQUAT

9 ELEVATED BRIDGE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 HANG POWER SNATCH

1 POWER SNATCH + 1 OHS

WOD

AMRAP 8:00:

4 POWER SNATCH 135/85

4 RING DIP (RX+ RING MUP)

4 LATERAL BURPEE

–

REST 2:00:

–

AMRAP 4:00:

2 HANG POWER SNATCH

2 RING DIP / RING MUP

2 LATERAL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

15:00:

8-8-4-4-2-4-8

BACK SQUAT

WOD

AMRAP 12:00:

12 HSPU / MOD: DB PUSH PRESS 40s/30s

12 R. SWING 53/35 (RX+ 70/53)

12 GOBLET LUNGE

AFTERMATH

TABATA PLANK

COOL DOWN

WOD

3 ROUNDS, 16:00 CAP:

21 T2B

12 BOX JUMP 24/20” (RX+ 30/24”)

*METERS

–

* METER LIST

500/450 ROW

1000/900 B.ERG

1.2/1.0K ECHO

400 RUNNER

STRENGTH / FOUNDATION

3-4X

3 ARM BAR L/R

10 TEMPO CHEST FLY ON FLOOR 3:1

10 TEMPO SKULL CRUSHER ON FLOOR 3:1

10 TEMPO BAND LAT PULLDOWN 1:3

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 HANG POWER CLEAN + 2 FRONT SQUAT

1 SQUAT CLEAN

WOD

16:00 CAP:

10 POWER CLEAN 155/105 (RX+ 185/135)

40 WALL BALL 20/14, 10/9’

8 POWER CLEAN

30 WALL BALL

6 POWER CLEAN

20 WALL BALL

4 POWER CLEAN

10 WALL BALL

2 POWER CLEAN

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 SA PRESS L/R

5 SA ROW L/R

7 SA FLOOR PRESS L/R

15 BENTOVER LATERAL ARM RAISE

WOD

5 ROUNDS, 15:00 CAP:

36 DUBS / MOD: 54 SINGLES

12 PULLUP (RX+ C2B)

6 SA DEVILS PRESS 55/40

COOL DOWN

STRENGTH / FOUNDATION

15:00:

8 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

3 ROUNDS, 20:00 CAP:

1000/900M BIKE OR 400M RUNNER OR 500/400M SKI

42 MB G2OH 50/30

24 TTR

COOL DOWN

OPEN WOD 25.3

20:00 CAP:

5 WALL WALK

50 CAL ROW

5 WALL WALK

25 DEADLIFT 225/155

5 WALL WALK

25 CLEAN 135/85

5 WALL WALK

25 SNATCH 95/65

5 WALL WALK

50 CAL ROW

COOL DOWN