240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
16:00:
5 DB FLOOR PRESS
10 REVERSE FLY
15 PULLAPART
WOD
AMRAP 14:00:
10 DB SQUAT 50s/35s
20 /16 CAL ROW-B.ERG-SKI *OTHER CALS
40 DUBS / MOD: 60 SINGLES
–
*OTHER CALS
15 RUNNER
13/10 ECHO
COOL DOWN
14:00:
3 HANG POWER CLEAN + 3 PUSH JERK
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
LADDER 16:00:
2 HANG POWER CLEAN 135/95
2 BOX JUMP 20”
8 BURPEE
**ADD 2 REPS TO HPC AND BOX EVERY ROUND
OPEN WOD 26.2
15:00 CAP:
*REGISTERED OPEN PARTICPANTS WILL DO WALKING LUNGE.
(IN LARGE CLASSES) NON-REGISTERED WILL DO 28 STATIONARY LUNGE.
80′ DB OH WALKING LUNGE 50/35
20 ALTERNATING DB SNATCH
20 PULLUP
80′ DB OH WALKING LUNGE
20 C2B PULLUP
20 RING MUSCLE UP / MOD: RING DIP
AFTERMATH
10-8-6-4-2
SQUAT THRUST
INCHWORM TO PLANK
BURPEE
15:00:
20 ALT. DB CURL
15 TRICEP BAND PUSH DOWN
10 RING ROW
5 ARM BAR L/R
AMRAP 15:00:
5 HEAVY MB G2SH OR 10 LIGHT
10 CAL (ANY)
15 PUSH PRESS WALL BALL
20 DB/KB SIDE BEND
12:00:
10 SL GOOD MORNING/RDL L/R
10 CURTSY SQUAT L/R
20 ALT. V-UP
6 ROUNDS, 18:00 CAP:
5/4 STRICT PULLUP
15/12 CAL ROW-B.ERG-SKI*
25 SQUAT
35 DUBS / MOD: 45 SINGLES
*OTHER CAL
12 RUNNER
10/8 ECHO
5 BENCH PRESS
10 GORILLA ROW
15-12-9-6-3, 15:00 CAP:
DB SNATCH LEFT
DB SNATCH RIGHT
HSPU (RX+ STRICT HSPU) / MOD: PUSHUP
LATERAL BURPEE
2 FRONT SQUAT
AMRAP 12:00:
4 POWER CLEAN 135/95
6 PUSH JERK
8 FRONT RACK LUNGE
10 T2B
12-10-8-6-4-4-2-2
DB FLOOR PRESS
6 RING ROW
*TEAMS OF 2 – ALT. ROUNDS
AMRAP 16:00:
24 JUMP ROPE
6 DB/KB DEADLIFT 50s/35s
4 BURPEE
