STRENGTH / FOUNDATION

14:00:

HANG CLEAN + FRONT SQUAT + 2 JERK

WOD

14:00 CAP:

1 SNATCH 135/85 (RX+ 155/105)

6 PULLUP (RX+ C2B)

2 SNATCH

6 PULLUP

3 SNATCH

6 PULLUP

4 SNATCH

6 PULLUP

5 SNATCH

6 PULLUP

4 SNATCH

6 PULLUP

3 SNATCH

6 PULLUP

2 SNATCH

6 PULLUP

1 SNATCH

COOL DOWN

STRENGTH / FOUNDATION

15:00:

8-8-5-5-3-3

BACK SQUAT

WOD

AMRAP 15:00:

10 DB HANG CLEAN 40s/30s

10 DB STEPUP OVER 20”

10 BP OH SITUP 25/15

20 BP TWIST

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 STRICT PULLUP

4 SA PRESS L/R

WOD

12:00 CAP:

70 DUBS / MOD: 100 SINGLES

40 SA JERK 55/40

40 SA OHL

70 DUBS / 100 SINGLES

20 SA JERK

20 SA OHL

70 DUBS / 100 SINGLES

10 SA JERK

10 SA OHL

AFTERMATH

2.4K ECHO

2K B.ERG

1K SKI

800M RUNNER

COOL DOWN

STRENGTH / FOUNDATION

16:00:

5-5-4-4-3-3-2

DEADLIFT OR SUMO

WOD

5 ROUNDS, 14:00 CAP:

6 THRUSTER 115/75 (RX+ 135/85)

10 LATERAL BURPEE

14 T2B

COOL DOWN

STRENGTH / FOUNDATION

20:00:

10 DB FLOOR PRESS

10 SA ROW L/R

10 REVERSE FLY

WOD

AMRAP 20:00:

20/16 CAL ROW-B.ERG-SKI*OTHER CAL

20 PUSH PRESS WALL BALL 20/14, 10/9’

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

–

*OTHER CAL

13/10 ECHO

16 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

5 BIRDDOG L/R

5 THORACIC ROTATION L/R

8 FACEPULL

8 BAND ROW

BUDDY WOD

*TEAMS OF 2 – ALT. LETTERS

AMRAP 15:00:

A)

5 DEADLIFT 115/75

5 HANG CLEAN

5 JERK

B)

5 DEADLIFT

5 HANG CLEAN

5 JERK

C)

5 BURPEE

D)

5 BURPEE

E)

5 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

HANG SNATCH + OHS

WOD

AMRAP 12:00:

5 BOX JUMP 24/20” (RX+ 30/24”)

4 SA DEVILS PRESS 50/35

3 C2B PULLUP (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 DB BENCH PRESS

8 SA ROW L/R

WOD

18:00 CAP:

14 POWER CLEAN 135/85

8/6 RING DIP

10 POWER CLEAN 155/105

8/6 RING DIP

6 POWER CLEAN 175/125

8/6 RING DIP

6 POWER CLEAN 175/125

8/6 RING DIP

10 POWER CLEAN 155/105

8/6 RING DIP

14 POWER CLEAN 135/85

COOL DOWN