STRENGTH / FOUNDATION

6X2:00:

ODD) 3 ARM BAR L/R + 3 TEMPO RING ROW 3:3

EVEN) 10 SCAP PUSHUP + 3 TEMPO DB ROW L/R 3:3

WOD

AMRAP 15:00:

200M RUN OR 600/530 ECHO-AB OR 500/450 B.ERG

50 DUBS / MOD: 75 SINGLES

20-15-10-5 DEADLIFT OR SUMO 185/135

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

20:00 CAP:

21-15-9

DB HANG SQUAT CLEAN 50s/35s

10/7 RING DIP (RX+ 5 RING MUP)

THEN, 30-20-10

SA HANG CLEAN AND JERK

10/7 RING DIP (RX+ 5 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

9:00:

10 SPLIT SQUAT L/R

5 SL GOOD MORNING L/R

5 INCHWORM TO COBRA

WOD

3 ROUNDS, 27:00 CAP:

*CALS

40 SITUP

30 KB SWING 53/35 (RX+ 70/53)

20 BURPEE

–

*CAL LIST

40/32 ROW

35/28 B.ERG-SKI

32/26 AB

30/24 ECHO

35 RUNNER

COOL DOWN

REMINDER: TODAY’S CLASS IS AT 8:30am.

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – WORK 1 AT A TIME

20:00 CAP:

60 HANG POWER SNATCH 75/55

60 BACK SQUAT

40 LATERAL BURPEE

60 DB SNATCH 35/25

60 GOBLET SQUAT

40/32 CAL BIKE OR SKI OR RUN

40 LATERAL BURPEE

COOL DOWN

REMINDER: THERE IS NO 5:30pm CLASS TODAY.

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP OR GETUP L/R

5 GOBLET SQUAT

10 FACEPULL

10 SA BAND ROW L/R

WOD

18-15-12-9-6-3, 18:00 CAP:

DB BENCH PRESS 50s/35s

PULLUP (RX+ C2B)

LOW CARRY REVERSE LUNGE

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 HANG POWER CLEAN + 2 PUSH JERK

WOD

AMRAP 10:00:

2 HANG POWER CLEAN 155/105 (RX+ 185/130)

15 PUSH PRESS WALL BALL 20/14, 10/9’

*EVERY ROUND ADD 2 HPC

AFTERMATH

TABATA HOLD (CHOOSE 1)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

16:00 CAP:

90 DUBS / MOD: 135 SINGLES

30 T2B

15 POWER SNATCH 135/95

30 T2B

90 DUBS

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

ODD) 5 DB FLOOR PRESS

EVEN) 3 STRICT PULLUP

WOD

AMRAP 15:00:

10/8 CAL *10 RUNNER

10 R. SWING 70/53 (RX+ 5 MB G2SH 100/70)

10 PUSHUP (RX+ 5 STRICT HSPU 6”/4”)

COOL DOWN