STRENGTH / FOUNDATION

12X1:00:

HANG SNATCH + OHS

WOD

AMRAP 12:00:

5 BOX JUMP 24/20” (RX+ 30/24”)

4 SA DEVILS PRESS 50/35

3 C2B PULLUP (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 DB BENCH PRESS

8 SA ROW L/R

WOD

18:00 CAP:

14 POWER CLEAN 135/85

8/6 RING DIP

10 POWER CLEAN 155/105

8/6 RING DIP

6 POWER CLEAN 175/125

8/6 RING DIP

6 POWER CLEAN 175/125

8/6 RING DIP

10 POWER CLEAN 155/105

8/6 RING DIP

14 POWER CLEAN 135/85

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10-8-6-4-2

HIP THRUST

WOD

4 ROUNDS 24:00 CAP:

*METERS

20 GOBLET LUNGE 53/35

12 TURKISH SITUP (RX+ 6 TURKISH GETUP)

–

*METER LIST

500/450 ROW-SKI

1000/900 B.ERG

1.2/1.0K ECHO-AB

400 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

16:00:

4 BACK SQUAT

WOD

AMRAP 14:00:

4 DB HANG SQUAT CLEAN 50s/35s

6 HSPU / MOD: DB PUSH PRESS

24 DUBS / MOD: 36 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 PRESS

3 STRICT PULLUP

WOD

16:00 CAP:

*BUY-IN OR BUY-OUT

*24 CAL B.ERG-SKI-RUNNER – *18 CAL ECHO

21-18-15-12-9-6-3

T2B

DEADLIFT OR SUMO 185/125

COOL DOWN

STRENGTH / FOUNDATION

15:00:

20 ALT. DB CURL

15 DB SKULL CRUSHER

15 LAT PULLDOWN

10 GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

50-40-30-20-10, 20:00 CAP:

PUSHUP OR RING ROW

SITUP

LUNGE

100 JUMP ROPE

COOL DOWN

OPEN WOD 26.3

16:00 CAP:

2 ROUNDS

12 BURPEES OVER BAR

12 CLEAN 95/65

12 BURPEES OVER BAR

12 THRUSTER

2 ROUNDS

12 BURPEES OVER BAR

12 CLEAN 115/75

12 BURPEES OVER BAR

12 THRUSTER

2 ROUNDS

12 BURPEES OVER BAR

12 CLEAN 135/85

12 BURPEES OVER BAR

12 THRUSTER

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

3 KB HIP OPENER L/R

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

8 SA BAND ROW L/R

WOD

AMRAP 15:00:

10 KB SWING

5 INCHWORM

10 MB STEPUP OVER

5 STRICT PULLUP

COOL DOWN