BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 40:00:

1K ROW

30 BOX JUMP OVER

40 MB G2SH

50 SITUP

800M RUN OR 2K BIKE

50 SITUP

40 MB G2SH

30 BOX JUMP OVER

1K ROW

30 MB STEPUP OVER

40 V-UP

50 LUNGE

800M RUN OR 2K BIKE

50 LUNGE

40 V-UP

30 MB STEPUP OVER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

18:00 CAP:

36 WALL BALL 20/14, 10/9’

12 POWER SNATCH 115/85

200M RUN OR 500M BIKE

27 WALL BALL

9 POWER SNATCH

200M RUN OR 500M BIKE

18 WALL BALL

6 POWER SNATCH

200M RUN OR 500M BIKE

9 WALL BALL

3 POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 SA PRESS L/R

6 SA ROW L/R

9 DB SITUP

WOD

AMRAP 15:00:

12/9 CAL ROW-B.ERG-SKI*

9 PULLUP

6 SA HANG CLEAN AND JERK 55/40

_

*OTHER CAL

10 RUNNER

9/7 ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10 BACK RACK REVERSE LUNGE

WOD

15:00 CAP:

10 BURPEE STEPUP 24/20” (RX+ BBJ)

100 DUBS / MOD: 80 SINGLES

10 BURPEE STEPUP

80 DUBS / 120 SINGLES

10 BURPEE STEPUP

60 DUBS / 90 SINGLES

10 BURPEE STEPUP

40 DUBS / 60 SINGLES

10 BURPEE STEPUP

20 DUBS / 30 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

12:00 CAP:

3 BENCH PRESS

9 REVERSE FLY

WOD

20:00 CAP:

18 DEADLIFT OR SUMO 205/135

18 HSPU / MOD: HR PUSHUP

400M RUN OR 1K BIKE

15 DEADLIFT OR SUMO

15 HSPU

400M RUN OR 1K BIKE

12 DEADLIFT OR SUMO

12 HSPU

300M RUN OR 750M BIKE

9 DEADLIFT OR SUMO

9 HSPU

300M RUN OR 750M BIKE

6 DEADLIFT OR SUMO

6 HSPU

200M RUN OR 500M BIKE

3 DEADLIFT OR SUMO

3 HSPU

200M RUN OR 500M BIKE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

AMRAP 10:00:

9 T2B

7 HANG POWER CLEAN 135/95

5 FRONT SQUAT

AFTERMATH

TABATA X14

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

5 SL GOOD MORNING L/R

5 SPLIT QUAT L/R

5 KANG SQUAT

BUDDY WOD

TEAMS OF 2 – ALT. EXERCISES

AMRAP 30:00:

200M RUN OR 225M ROW-SKI OR 450M BIKE

10 SQUAT THRUST

10 DB POWER CLEAN

10 OH SITUP

10 DB STEPUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 PUSH PRESS + 2 JERK

WOD

AMRAP 15:00:

6 BAR MUP

6 PUSH JERK 155/105

9 C2B PULLUP

6 PUSH JERK

12 PULLUP

6 PUSH JERK

600M RUN OR 1500M BIKE

COOL DOWN