STRENGTH / FOUNDATION

16:00:

8-8-5-5-3-3-3

DB FLOOR PRESS

3 STRICT PULLUP

WOD

AMRAP 14:00:

12/10 CAL ROW-B.ERG-SKI OR 8/6 ECHO

20 DB HANG SNATCH 50/35

12 BOX JUMP 24/20”

COOL OWN

STRENGTH / FOUNDATION

10:00:

4 ARM BAR L/R

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

12 FACEPULL

12 BAND ROW

BUDDY WOD

*TEAMS OF 2

20:00 CAP:

6 ROUNDS – ALT. ROUNDS OR ALT. EXERCISE

15 DEADLIFT OR SUMO 115/85

10 PUSH PRESS

5 LATERAL BURPEE

THEN, 4 ROUNDS – SPLIT REPS

20 PUSH JERK

20 LATERAL BURPEE

20 FRONT SQUAT OR FR LUNGE

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 FRONT SQUAT

WOD

AMRAP 15:00:

20 POWER CLEAN 115/85

20 T2B (RX+ 10 BAR MUP)

10 POWER SNATCH

10 T2B (RX+ 5 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 RING DIP

8 STRAIGHT BAR CURL

12 REVERSE FLY

WOD

6 ROUNDS, 18:00 CAP:

48 DUBS / MOD: 70 SINGLES

24 KB SWING 53/35

12 RING ROW

COOL DOWN

STRENGTH / FOUNDATION

16:00:

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

FLOOR PRESS

10 GORILLA ROW

WOD

AMRAP 16:00:

14 DB STEPUP 40s/30s, 24/20”

200M RUN / 500M B.ERG / .6K ECHO

14 DB THRUSTER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BACK RACK REVERSE LUNGE

WOD

24:00 CAP:

10 DEADLIFT OR SUMO 275/185

20 HSPU / MOD: DB PRESS

30 LATERAL BURPEE

40 LUNGE

800M RUN OR 2K B.ERG / 2.4 ECHO OR 1K SKI

40 LUNGE

30 LATERAL BURPEE

20 HSPU

10 DEADLIFT OR SUMO

COOL DOWN

WOD

REMINDER – CLASS SCHEDULE FOR “MURPH” IS ON ZENPLANNER: 530a – 7a – 9a – 430p – BBQ!

“MUPRH”

1 MILE RUN

100 PULLUP

200 PUSHUP

300 SQUAT

1 MILE RUN

*PARTITION REPS AS YOU SEE FIT

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

CLEAN AND JERK

WOD

11 ROUNDS (RX+ 13 ROUNDS), 17:00 CAP:

9 PUSH PRESS WALL BALL 20/14, 10/9’

7 DEADLIFT 135/95

5 HANG POWER CLEAN

3 PUSH JERK

COOL DOWN