STRENGTH / FOUNDATION

12:00:

3 ZOMBIE SQUAT

WOD

7 ROUNDS, 16:00 CAP:

9 HANG POWER CLEAN 115/85

6 THRUSTER

30 DUBS / MOD: 45 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8-6-4-2-2-10

BENCH PRESS

10 PULLAPART

WOD

LADDER 12:00:

2 PLANK ROW 35s/25s

2 PUSHUP TO DBs

2 DB STEPUP OVER 24/20”

AFTERMATH

TABATA X12

COOL DOWN

12:00:

5 HANG POWER SNATCH

WOD

40-20-10-5, 20:00 CAP:

1000/900M B.ERG OR 1200/1050 ECHO-AB (RX+ 400M RUN)

FRONT SQUAT 95/65 (RX+ OHS)

*SETS 10 & 5 INCREASE TO 125/85

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2-2-2

BACK RACK REVERSE LUNGE

WOD

10 ROUNDS, 22:00 CAP:

200M RUN / MOD:550M BIKE (RX+ 12/9 CAL ROW)

9 R. SWING 53/35 (RX+ 70/53)

6 BURPEE (RX+ OVER ROWER)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 POWER CLEAN + 2 FRONT SQUAT

WOD

20:00 CAP:

1 ROUND

15 PUSH JERK 135/85 (RX+ 155/105)

12 STRICT PULLUP (RX+ RING MUP)

12 STRICT T2B (RX+ STRICT TTR)

2 ROUNDS

10 PUSH JERK

6 STRICT PULLUP / RMU

6 STRICT T2B / S.TTR

3 ROUNDS

5 PUSH JERK

4 STRICT PULLUP / RMU

4 STRICT T2B / S.TTR

COOL DOWN

STRENGTH / FOUNDATION

12:00:

*START LIGHT – USE 1 BELL FOR ALL MOVEMENTS

3 ARM BAR L/R

5 SA FLOOR PRESS L/R

5 SA ROW L/R

3 SA PRESS L/R

1:00 REST

BUDDY WOD

TEAMS OF 2 – ALT. EXERCISES – NEVER PUT DOWN YOUR *PETS (PASS ‘EM)

20:00 CAP:

*PET ROCKS 35s/25s

10 ROUNDS

12 PUSH PRESS WALL BALL 20/14, 10/9’

6 POWER CLEAN OR HANG POWER CLEAN 135/95

12 STRICT SITUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BACK SQUAT

WOD

AMRAP 16:00:

16 SA HANG CLEAN AND JERK 50/35

300M RUN / MOD: 750M BIKE

16 SA OHL

COOL DOWN

STRENGTH / FOUNDATION

12X:50

2 STRICT PULLUP

WOD

10 TO 1, 16:00 CAP:

DEADLIFT OR SUMO 185/135 (RX+ 225/155)

BURPEE BOX JUMP 24/20”

COOL DOWN