STRENGTH / FOUNDATION

10X1:00:

2 SUMO DEADLIFT (ACROSS)

8 LATERAL BURPEE

WOD

4 ROUNDS, 16:00 CAP:

300M RUN OR 375M ROW OR 750M BIKE

20 DB THRUSTER 35s/25s

COOL DOWN

STRENGTH / FOUNDATION

10:00:

5 DB BENCH PRESS

5 RING ROW

BUDDY WOD

25:00 CAP:

*TEAMS OF 2 – ALT. ROUNDS

12 ROUNDS

9 HANG POWER CLEAN 115/75

6 FRONT SQUAT

3 STRICT PULLUP

THEN, 30-20-10 **SPLIT WORK HOWEVER

CAL BIKE OR SKI OR RUN

MB G2OH 50/30 OR G2SH 70/50

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

ODD) 1 PUSH PRESS

EVEN) 2 PUSH JERK

WOD

10 TO 1, 20:00 CAP:

T2B (RX+ BAR MUP)

DB HANG SNATCH LEFT 50/35

DB HANG SNATCH RIGHT

BOX JUMP 24/20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 HANG POWER CLEAN + 3 FRONT SQUAT

WOD

21X1:00:

1) 45 DUBS / MOD: 65 SINGLES

2) 15 WALL BALL 20/14, 10/9’

3) 15 BURPEE

*SCORE IS LOWEST REP COUNT OF EACH MOVEMENT I.E. 45/13/12

COOL DOWN

STRENGTH / FOUNDATION

TABATA X16

ODD) STATIC HANG

EVEN) HIGH PLANK

WOD

5 ROUNDS, 23:00 CAP:

*METERS

20 R. SWING 53/35

8 TURKISH SITUP (RX+ 4 TURKISH GETUP)

20 ALT. V-UP

–

*METER LIST

500/450 B.ERG

250/225 ROW-SKI

600-530 ECHO-AB

200 RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PAUSE BACK SQUAT

WOD

AMRAP 20:00:

8 HSPU / MOD: HR PUSHUP

10 LOW CARRY REVERSE LUNGE 35s/25s

14/12 CAL ROW / MOD: 11/9 OTHER *11 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

5 BENTOVER ROW

WOD

3 ROUNDS, 16:00 CAP:

400M RUN / MOD: 1000M BIKE

21 PULLUP (RX+ C2B)

12 DEADLIFT 185/135 (RX+ 255/175)

COOL DOWN

STRENGTH / FOUNDATION

12:00

3 ARM BAR L/R

3 TURKISH SITUP OR GETUP L/R

10 PALLOF PRESS L/R

10 BAND TWIST L/R

15 KB RDL

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT A TIME

AMRAP 20:00:

80-60-40-20

CAL ROW *64-48-32-16 BIKE

ANCHORED MB SITUP F2F 20/14

MB R. TWIST

COOL DOWN