STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

5 STRICT KNEES TO ELBOWS

5 CAT-COW

10 PLANK TOE TOUCH

10 SCORPION

WOD

AMRAP 12:00:

3 STRICT C2B PULLUP (RX+ BAR MUP)

8 DB FLOOR PRESS 55s/35s

8 STRICT SITUP *NO ABMAT

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS

3 BENTOVER ROW

(ACROSS)

WOD

16:00 CAP:

21 CLEAN AND JERK 135/95

10 FRONT SQUAT

15 CLEAN AND JERK

10 FRONT SQUAT

9 CLEAN AND JERK

10 FRONT SQUAT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

CHOOSE YOUR OWN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

60/46 CAL BIKE OR SKI OR RUN

THEN,

30-20-10

POWER SNATCH 95/65

HAND RELEASE PUSHUP

THEN,

30-20-10

THRUSTER

JUMPING C2B

COOL DOWN

OPEN WOD 25.1

AMRAP 15:00:

3 LATERAL BURPEE OVER DB

3 DB HANG CLEAN TO OVERHEAD 50/35

**10 LUNGES (5 LUNGES = 1 REP)

*AFTER COMPLETING EACH ROUND, ADD 3 REPS TO BURPEES AND CLEAN 2OH

**THOSE REGISTERED FOR THE OPEN – REPLACE 10 LUNGES IN PLACE W/ 30′ WALKING LUNGE (2X15′) 15′ = 1 REP

AFTERMATH

OPEN GYM

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

10 PALLOF PRESS L/R

10 BAND TWIST L/R

5 KB HIP OPENER L/R

5 JEFFERSON CURL

WOD

AMRAP 15:00:

*METERS

10 BP PRESS 35/25

10 BP STEPUP 20” (FRONT CARRY ONLY)

20 BP TWIST

–

*METER LIST

200/175 ROW-SKI

400/350 B.ERG

480/420 AB-ECHO(.48/.42K)

160 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 BENCH PRESS

10 GORILLA ROW

WOD

8 ROUNDS, 20:00 CAP:

24 DUBS / MOD: 36 SINGLES

*CALS

8 DB HANG POWER CLEAN 50s/35s (DON’T DROP ‘EM!)

–

*CAL LIST

12/10 ROW

10/8 AB-B.ERG-SKI

8/6 ECHO

10 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

5X2:30:

6 STRICT PULLUP (UNBROKEN *USE BANDS)

3 HANG POWER SNATCH (ACROSS)

SMALLEST UNBROKEN SET OF PULLUPS (BAND COLOR) ALONG WITH SNATCH WEIGHT (ACROSS) IS YOUR STRENGTH SCORE

WOD

AMRAP 12:00:

6 T2B

8 BURPEE

10 SQUAT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

20:00 CAP:

3 HSPU / MOD: HR PUSHUP

3 POWER CLEAN 135/95 (RX+ 185/125)

6 HSPU

3 POWER CLEAN

9 HSPU

3 POWER CLEAN

12 HSPU

6 POWER CLEAN

15 HSPU

6 POWER CLEAN

18 HSPU

6 POWER CLEAN

21 HSPU

COOL DOWN