240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
14:00:
3 STRICT PULLUP
6 DB BENCH PRESS
WOD
AMRAP 8:00:
20 PUSH PRESS WALL BALL 20/14, 10/9’ (RX+ WALL BALL)
10 DEADLIFT OR SUMO 225/155
AFTERMATH
TABATA X12
COOL DOWN
15:00:
5 FRONT SQUAT
20:00 CAP:
40/32 CAL ROW-B.ERG-SKI
80 DUBS OR 120 SINGLES
10 INCHWORM TO FLOOR OR 5 WALL WALK
30/24 CAL
60 DUBS OR 90 SINGLES
8 INCHWORM TO FLOOR OR 4 WALL WALK
20/16 CAL
40 DUBS OR 60 SINGLES
6 INCHWORM TO FLOOR OR 3 WALL WALK
10/8 CAL
20 DUBS OR 30 SINGLES
4 INCHWORM TO FLOOR OR 2 WALL WALK
20X:30:
1 SNATCH
400M RUN OR 1K BIKE
8 ATL. DB SNATCH 50/35
8 T2B
14 ALT. DB SNATCH
14 T2B
20 ALT. DB SNATCH
20 T2B
8 ALT. DB SNATCH
TABATA X20
BUDDY WOD
TEAMS OF 2 – SPLIT REPS
25:00 CAP:
10 BURPEE
10 MB G2OH
200M RUN* (TOGETHER)
20 BURPEE
20 MB G2OH
400M RUN* (TOGETHER)
30 BURPEE
30 MB G2OH
600M RUN* (TOGETHER)
40 BURPEE
40 MB G2OH
800M RUN* (TOGETHER)
–
*BIKE
.5/.45K
1/.9K
1.5/1.35K
2/1.8K
3 DEADLIFT OR SUMO
21-18-15-12-9-6-3, 15:00 CAP:
DB THRUSTER 40s/30s
STEPUP OVER 24/20” (RX+ BOX JUMP OVER)
3 BENCH PRESS
12 PULLAPART
AMRAP 16:00:
12/10 CAL ROW-B.ERG-SKI OR 8/6 ECHO
4 KB SWING 53/35 (RX+ 70/53)
4 HAND RELEASE PUSHUP (RX+ HSPU)
*ADD 4 REPS TO SWINGS AND PUSHUPS EACH ROUND
10:00:
3 ARM BAR L/R
5 INCHWORM
10 TOE TOUCH
5 BIRDDOG L/R
10 PLANK PULL THROUGH
800M RUN OR 2K B.ERG OR 2.4K ECHO
10 TURKISH SITUP 53/35 (RX+ 4 TURKISH GETUP)
100 DUBS / MOD: 130 SINGLES
400M RUN OR 1K B.ERG OR 1.2K ECHO
10 TURKISH SITUP (4 TURKISH GETUP)
200M RUN OR .5K B.ERG OR .6K ECHO
7X1:30:
1 DEADLIFT + 2 POWER CLEAN + 3 HANG POWER CLEAN
18:00 CAP:
14 POWER CLEAN 165/115
24 PULLUP
34 LUNGE
10 POWER CLEAN
20 PULLUP
30 LUNGE
6 POWER CLEAN
16 PULLUP
26 LUNGE
2 POWER CLEAN
12 PULLUP
22 LUNGE
