STRENGTH / FOUNDATION

14:00:

4 BACK SQUAT

WOD

AMRAP 18:00:

8 SA DEVILS PRESS 50/35

12 GOBLET SQUAT

16 SA FLOOR PRESS

20 ALT. V-UP

COOL DOWN

***530-630-730-9 ONLY***

STRENGTH / FOUNDATION

12:00:

POWER SNATCH + 2 OHS

OR POWER SNATCH + 2 HANG POWER SNATCH

WOD

16:00 CAP:

27 T2B (RX+ 12 BAR MUP)

9 POWER SNATCH 135/95

21 T2B (9 BAR MUP)

7 POWER SNATCH

15 T2B (6 BAR MUP)

5 POWER SNATCH

9 (3 BAR MUP)

3 POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 BACK RACK REVERSE LUNGE + 4 BACK SQUAT

WOD

5 ROUNDS, 18:00 CAP:

10 BP OH SITUP 35/25

20 BP OHL

60 DUBS / MOD: 90 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5-5-5-3-3-3

FLOOR PRESS

8 REVERSE FLY

WOD

AMRAP 12:00:

3 STRICT PULLUP (RX+ S.C2B)

6 BURPEE STEPUP  24/20” (RX+ BBJ)

12 SA HANG CLEAN AND JERK 55/40

AFTERMATH

TABATA ABS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 FRONT SQUAT

WOD

20:00 CAP:

50 WALL BALL 20/14, 10/9’

*CALS

40 WALL BALL

CALS

30 WALL BALL

CALS

20 WALL BALL

CALS

10 WALL BALL

–

*CAL LIST

20/16 ROW-B.ERG-SKI

14/11 ECHO

16 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

CLEAN + 2 JERK

WOD

AMRAP 18:00:

300M RUN OR 750/675M B.ERG OR .9/.8K ECHO

12 POWER CLEAN 115/85

12 PUSH JERK (RX+ HSPU)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 INCHWORM + TOE TOUCH

3 CAT-COW

3 BIRDDOG L/R

3 THORACIC ROTATION L/R

20 BP HALO

20 R. TWIST

20 PLANK PULL THROUGH

BUDDY WOD

*TEAMS OF 2 – WORK ONE AT A TIME

AMRAP 20:00:

100 PUSH PRESS WALL BALL 20/14, 10/9’

80 DB HANG SANTCH

60 PUSHUP

40 BURPEE

20 CAL (EACH)

THEN, REVERSE ORDER

COOL DOWN

STRENGTH / FOUNDATION

14:00:

8-5-5-3-3-2

HIP THRUST

5 SL RDL L/R

WOD

20:00 CAP:

5 DEADLIFT OR SUMO 255/175 (RX+ 315/205)

40 STEPUP 24/20″

30 SA THRUSTER 50/35

20 PULLUP (RX+ C2B)

10 DEADLIFT OR SUMO

20 PULLUP (RX+ C2B)

30 SA THRUSTER

40 STEPUP

5 DEADLIFT OR SUMO

COOL DOWN