STRENGTH / FOUNDATION

16X1:00:

1) 6 GOBLET DEFICIT SPLIT SQUAT L/R

2) 5 RING DIP

3) 6 STEP DOWN L/R (HIP DOMINANT)

4) 10-14 DB PULLOVER

WOD

AMRAP 8:00:

MAX REPS BURPEE

*EMOM 30 DUBS / MOD: 45 SINGLES (STARTING AT 0:00)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 STRICT KNEES TO ELBOWS

5 BIRDDOG L/R

5 CAT-COW

:30 LOW PLANK

:30 HIGH PLANK

WOD

AMRAP 16:00:

8 SA HANG CLEAN ODD L / EVEN R 55/40

8 GOBLET SQUAT

8 SA PUSH PRESS ODD L / EVEN RIGHT

*METERS

–

*METER LIST

250/225 ROW-SKI

500/450 B.ERG

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

200 RUN

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10 FRONT SQUAT

WOD

1 TO 10, 20:00 CAP:

STRICT PULLUP (RX+ S.C2B)

HAND RELEASE PUSHUP

15 SITUP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

8 BENCH PRESS

12 GORILLA ROW

WOD

15:00 CAP:

30 HANG POWER CLEAN 95/65

20 BOX JUMP 24/20”

20 HANG POWER SNATCH

20 BOX JUMP

20 HANG POWER CLEAN

20 BOX JUMP

10 HANG POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

CHOOSE YOUR OWN

BUDDY WOD

*TEAMS OF 2 OR 3 – ALT. ROUNDS

AMRAP 30:00:

9/7 CAL ROW

8 DB HANG SNATCH 50/35

7 WALL BALL 20/14, 10/9′

COOL DOWN

OPEN WOD 25.2

(22.3 REPEAT)

12:00 CAP:

21 PULLUP

42 DUBS / MOD: 70 SINGLES

21 THRUSTER 95/65

18 C2B PULLUP

36 DUBS / MOD: 60 SINGLES

18 THURSTER 115/75

15 BAR MUP

30 DUBS / MOD: 50 SINGLES

15 THRUSTER 135/85

AFTERMATH

OPEN GYM

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

5 ROUNDS, 16:00 CAP:

12 RING ROW

12 BURPEE (RX+ OVER ROWER)

15/12 CAL ROW / MOD: 11/8 OTHER

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

HIP SNATCH + HANG POWER SNATCH

WOD

AMRAP 10:00:

5 SUMO DEADLIFT 225/155

20 REVERSE LUNGE

35 DUBS / MOD: 55 SINGLES

AFTERMATH

2-3X

3 ARM BAR L/R

5 SL BRIDGE PAUSE L/R

5 KB HIP OPENER L/R

PIGEON STRETCH L/R

HIP FLEXOR – HAMSTRING STRETCH L/R

CHILDS POSE OR FROG STRETCH

COOL DOWN