STRENGTH / FOUNDATION

TABATA X16

*CHOOSE 2-4 MOVEMENTS

BUDDY WOD

TEAMS OF 2 – SPLIT WORK

20:00 CAP:

2K ROW OR 4K B.ERG

100 THRUSTER 45/35

100 BP OH SITUP 15/10

1K ROW OR 2K B. ERG

COOL DOWN

STRENGTH / FOUNDATION

14:00:

POWER CLEAN + HANG SQUAT CLEAN

WOD

AMRAP 16:00:

12 SA HANG CLEAN AND JERK 50/35

12 HAND RELEASE PUSHUP (RX+ HSPU)

12 BOX JUMP 24/20”

COOL DOWN

WOD

40:00:

6-8 PRESS

6-8 STRICT T2B

8-10 SA FACEPULL L/R

8-10 SA BAND ROW L/R

8-10 SA BAND TRICEP KICKBACK L/R

10-12 SL (QUAD) STEPDOWN L/R

10-12 SL (HIP) STEPDOWN L/R

:90 BIKE-SKI-RUNNER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 ARM BAR L/R

5 SL BRIDGE L/R

5 BIRDDOG L/R

5 CAT-COW

5 THORACIC ROTATION L/R

10 PLANK TOE TOUCH

WOD

27-21-15-9, 16:00 CAP:

DEADLIFT OR SUMO 185/125

CAL ROW-B.ERG-SKI*

–

*OTHER CALS

21-16-11-7 RUNNER-AB

17-13-9-6 ECHO

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 BACK SQUAT

WOD

10 ROUNDS, 20:00 CAP:

8 BURPEE

6 C2B PULLUP (RX+ 4 BAR MUP)

40 SINGLE UNDERS (RX+ DUBS)

COOL DOWN

STRENGTH / FOUNDATION

20:00:

10-8-6-4-2-2-4-6-8-10

BENCH PRESS

10 GORILLA ROW

WOD

AMRAP 10:00:

5 POWER SNATCH 115/85

10 LUNGE

5 CLEAN AND JERK

10 SQUAT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10 HIP THRUST

5 (HIP) STEPDOWN L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

140-120-100-80-60-40

JUMP ROPE

BP TWIST 25/15

40 R. SWING 70/53

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

20:00 CAP:

21-15-9-3

T2B (RX+ TTR)

POWER CLEAN 135/95

THEN, 9-7-5-3

FRONT SQUAT

RING DIP (RX+ RING MUP)

COOL DOWN