240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
12:00:
2 PAUSE FRONT SQUAT
WOD
LADDER 20:00:
(BUY-IN) 2K RUN OR 2.5/2.2K SKI OR 5/4.5K B.ERG OR 6/5.5K ECHO
1 HANG CLEAN 105/75 (RX+ 135/95)
1 THRUSTER
*ADD 1 HANG CLEAN AND 1 THRUSTER EACH ROUND
COOL DOWN
10X1:00:
2-3 STRICT PULLUP + 6 GORILLA ROW
25-20-15-10-5, 20:00 CAP:
DUBS X3 / MOD: SINGLES X4
MB G2SH 50/30
MB LUNGE
BURPEE TO TARGET
14:00:
2 SNATCH GRIP DEADLIFT + 2 HANG POWER SNATCH
POWER SNATCH
16:00 CAP:
600M RUN OR 1500M B.ERG OR 1.8K ECHO
21 HANG POWER SNATCH 115/80
21 T2B
400M RUN OR 1K B.ERG OR 1.2K ECHO
15 HANG POWER SNATCH
15 T2B
200M RUN OR 500M B.ERG OR .6K ECHO
9 HANG POWER SNATCH
9 T2B
8-8-5-5-3-3
HIP THRUST
BUDDY WOD
*TEAMS OF 2 – SPLIT REPS
24:00 CAP:
600M RUN (TOGETHER)
80 KB DEADLIFT 70/53
400M RUN (TOGETHER)
40 R. SWING
200M RUN (TOGETHER)
20 SQUAT THRUST
40 V-UP
80 SITUP
600M RUN TOGETHER)
–
B.ERG SUB: 1500M-1K-500M
ECHO SUB: 1.8K-1.2K-.6K
SKI SUB: 750M-500M-250M
POWER CLEAN + FRONT SQUAT
SQUAT CLEAN
14:00 CAP:
24 PULLUP
12 SQUAT CLEAN 165/115
18 PULLUP (RX+ C2B)
9 SQUAT CLEAN
12 PULLUP (RX+ BAR MUP)
6 SQUAT CLEAN
15:00:
5 PRESS
5 BENTOVER ROW
60-50-40-30-20, 15:00 CAP:
DUBS / MOD: 90-75-60-45-30 SINGLES
10 PUSH PRESS 115/85
200M RUN OR 250 SKI OR 500M B.ERG / .6K ECHO
1 MILE RUN OR 4.6/4K ECHO OR 4/3.6K B.ERG OR 2/1.8K ROW
30 BURPEE TO TARGET
AMRAP 10:00:
4 DEVILS CLEAN 50s/35s
6 DB LUNGE
8 T2B
AFTERMATH
TABATA ABS
4 BACK SQUAT
20:00 CAP:
400M RUN OR 1K B.ERG / 1.2 ECHO OR 500M SKI
20 HANG POWER CLEAN 155/105
30/25 HAND RELEASE PUSHUP
40 WALL BALL 20/14, 10/9’
