240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
15:00:
6 FLOOR PRESS
9 REVERSE FLY
12 PULLAPART
WOD
15-12-9-6-3, 15:00 CAP:
SA HANG SNATCH LEFT 50/35
PULLUP (RX+ C2B)
SA HANG SNATCH RIGHT
PUSHUP (RX+ HAND RELEASE)
COOL DOWN
12:00:
*1 PAIR OF DBs – DON’T PUT THEM DOWN UNTIL 1:00 REST (CAN CHANGE DBs DURING REST)
10 DB CURL
8 DB PRESS
6 DB ROW
10 DB SQUAT
8 DB CURTSY LUNGE
6 DB RDL
1:00 REST
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
AMRAP 20:00:
30 SQUAT THRUST
40 DB FLOOR PRESS 40s/30s
40 ALT. V-UP
30 BP G2OH 35/25
10X:45:
2 HANG POWER SNATCH
22:00 CAP:
800M RUN OR 2K BIKE OR 1K SKI
18 T2B
8 CLEAN AND JERK 155/105 (RX+ 185/125)
600M RUN OR 1.5K BIKE OR 750M SKI
16 T2B
6 CLEAN AND JERK
400M RUN OR 1K BIKE OR 500M SKI
14 T2B
4 CLEAN AND JERK
200M RUN OR .5K BIKE OR 250M SKI
12 T2B
2 CLEAN AND JERK
14:00:
5-5-3-3-2-2
HIP THRUST (HOLD LAST REP)
3 ROUNDS, 20:00 CAP:
35 R. SWING 53/35 (RX+ 70/53)
30 LUNGE
25 SITUP
20 RING ROW
20/15 CAL ANY
10-8-6-4-2s
BACK SQUAT
AMRAP 15:00:
15/12 CAL ROW-B.ERG-SKI*
10 DB PUSH PRESS 40s/30s (RX+ HSPU)
5 BURPEE BOX JUMP 24/20” (RX+ 30/24)
–
*OTHER CAL
10/8 ECHO
12 RUNNER
15X:1:00:
1) 20 DB CURL (DOUBLE OR ALT.)
2) 20 BAND TRICEP (OH OR PUSH DOWN)
3) MAX R. TWIST (BALL OR BP)
4) 20 DEFICIT LUNGE (BW OR DB)
5) 10 HEEL ELEVATED NARROW SQUAT (BW OR DB)
15:00 CAP:
30-25-20-15-10
WALL BALL 20/14, 10/9’
50 DUBS / MOD: 75 SINGLES
BENCH PRESS
8 GORILLA ROW
7-6-5-4-3-2-1-2-3-4-5-6-7
DEADLIFT OR SUMO 255/175
*IN BETWEEN EACH SET OF DEADLIFT DO 4 HAND RELEASE PUSHUP, THEN 4 C2B PULLUP
(RX+ 4 BAR MUP)
15X:45:
1) 12 HAMMER CURL
2) 15 TRICEP DIP
3) 18 BAND ROW
*TEAMS OF 2
**1 PARTNER COMPLETES
6 DB DEADLIFT 35s/25s
6 DB HANG CLEAN
6 DB LUNGE OR SQUAT
6 DB JERK
***WHILE OTHER PARTNER COMPLETES 12/9 CAL ROW-B.ERG-SKI
(ONCE BOTH ARE COMPLETE, SWITCH)
