STRENGTH / FOUNDATION

16:00:

12-10-8-6-4-4-2-2

DB FLOOR PRESS

6 RING ROW

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

24 JUMP ROPE

6 DB/KB DEADLIFT 50s/35s

4 BURPEE

COOL DOWN

**FEEL FREE TO CHOOSE 1 OR 2 OTHER MOVEMENTS FOR SAME REP SCHEME. (BUT NO BARBELLS)

OPEN WOD 26.1

12:00 CAP:

20 WALL BALL 20/14, 10/9′

18 BOX JUMP OVER 24/20″

30 WALL BALL

18 BOX JUMP OVER

40 WALL BALL

18 MB STEPUP OVER

66 WALL BALL

18 MB STEPUP OVER

40 WALL BALL

18 BOX JUMP OVER

30 WALL BALL

18 BOX JUMP OVER

20 WALL BALL

AFTERMATH

TABATA X24

*CHOOSE UP TO 4 MOVEMENTS

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-10-10-5-5-5

HIP THRUST

WOD

AMRAP 20:00:

10 CAL

5 SITUP

5 STEPUP 24/20”

10 INCHWORM TO FLOOR

*ADD 5 REPS TO SITUP AND STEPUP ONLY, EVERY ROUND

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

POWER SNATCH

WOD

5 ROUNDS, 16:00 CAP:

28 DUBS / MOD: 42 SINGLES

21 KB SWING 53/35

14 SA OHL

7 GOBLET SQUAT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

POWER CLEAN + HANG POWER CLEAN + 2 FRONT SQUAT

WOD

21-15-9, 15:00 CAP:

PULLUP (RX+ C2B)

BURPEE

POWER CLEAN 135/95

COOL DOWN

STRENGTH / FOUNDATION

TABATA X24

(CHOOSE UP TO 4 MOVEMENTS)

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 24:00:

30/24 CAL ROW-B.ERG-SKI

20 MB G2SH

30 BP OH SITUP

20 RING ROW

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 DEFICIT SPLIT SQUAT L/R

9 HEEL ELEVATED SQUAT *1 BP

12+ DOUBLE DB SIDE BEND

WOD

AMRAP 16:00:

12 BOX JUMP OVER 24/20”

8 SA THRUSTER 55/40

6/4 RING DIP (RX+ 4 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 THORACIC ROTATION L/R

5 BIRDDOG L/R

5 CAT-COW

8 SA BAND ROW L/R

8 FACEPULL

WOD

20:00 CAP:

(PARTITION AS YOU WISH AND CHOOSE YOUR WEIGHT)

30 HANG POWER SNATCH

50 LATERAL BURPEE

70 T2B

*CALS

–

*CAL LIST

90/70 B.ERG-SKI

60/50 ECHO

70 RUNNER

COOL DOWN