STRENGTH / FOUNDATION

14:00:

2 DEADLIFT + 2 HANG POWER CLEAN + 2 PUSH PRESS + 2 PUSH JERK

WOD

AMRAP 14:00:

12-10-8-6-4-2

POWER CLEAN 155/105 (RX+ 185/135)

20 SITUP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-2-2

BACK SQUAT

WOD

15:00 CAP:

500/450M ROW OR 1/.9K B.ERG

25 THRUSTER 45/35

30 PULLUP

25 THRUSTER

500/450M ROW OR 1/.9K B.ERG

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FLOOR PRESS

10 GORILLA ROW

WOD

AMRAP 20:00:

15 KB SWING 53/35 (RX+ 70/53)

300M RUN OR .75K B.ERG OR .9K ECHO

15 BURPEE

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS + 2 STRICT PULLUP

WOD

12 ROUNDS, 18:00 CAP:

9 SQUAT

6 T2B

3 POWER SNATCH 135/95

COOL DOWN

STRENGTH / FOUNDATION

TABATA X12

BUDDY WOD

32:00 CAP:

*TEAMS OF 2 – SPLIT WORK – WHEN PARTNER IS WORKING ON METERS, THE OTHER IS MAINTAINING A FARMERS HOLD (SWITCH HOWEVER OFTEN)

1K ROW

30 SQUAT THRUST

2K B.ERG

30 SQUAT THRUST

1K SKI

30 SQUAT THRUST

2K ECHO

30 SQUAT THRUST

800M RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

5 ROUNDS, 20:00 CAP:

15 BOX JUMP 24/20”

12 DB DEADLIFT 50s/35s

9 DB HANG POWER CLEAN

6 DB PUSH JERK

*METERS

–

*METER LIST

200 RUN

250 SKI

500 B.ERG

.6K ECHO

COOL DOWN

STRENGTH / FOUNDATION

12X:1:00:

1) 20 DB CURL

2) 10 BAND TRICEP KICK BACK L/R

3) 5 Y-T-W-L

4) REST (OPTIONAL)

WOD

20:00 CAP:

80 HIGH PLANK SHOULDER TOUCH

10 BURPEE

70 LOW PLANK TOE TAP

10 BURPEE

60 BP TWIST 25/15

10 BURPEE

50 SITUP

10 BURPEE

40 CAL ROW-SKI

10 BURPEE

30 DB SQUAT 40s/25s

10 BURPEE

20 DB PRESS (RX+ HSPU)

COOL DOWN

STRENGTH / FOUNDATION

18:00:

3 ARM BAR L/R

3 SL BRIDGE L/R

3 BIRDDOG L/R

3 THORACIC ROTATION L/R

3 CAT-COW

6 PALLOF PRESS L/R

6 PALLOF TWIST L/R

6 FACEPULL OR SA L/R

6 SA BAND ROW L/R

6 SA LAT PULLDOWN L/R

12 CURTSY SQUAT OR LUNGE L/R

2:00 BIKE-SKI-JOG

WOD

6 ROUNDS, 12:00 CAP:

30 DUBS / MOD: 45 SINGLES

6 PULLUP (RX+ C2B)

3 HANG POWER CLEAN 155/105 (RX+ 185/135)

6 T2B (RX+ 3 BAR MUP)

COOL DOWN