STRENGTH / FOUNDATION

16:00:

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

BENCH PRESS

8-10 REVERSE FLY

WOD

50-40-30-20-10, 16:00 CAP:

LUNGE

DUBS X2 / MOD: SINGLES X3

SITUP

COOL DOWN

STRENGTH / FOUNDATION

8X1:30

2 HANG SNATCH + 1 POWER SNATCH

WOD

6 ROUNDS, 18:00 CAP:

*METERS

5 POWER SNATCH 135/95

10 LATERAL BURPEE

–

*METER LIST

200M RUN

250/225 SKI

500/450 B.ERG

.6/.55K ECHO

COOL DOWN

STRENGTH / FOUNDATION

16:00:

7-7-5-5-3-3-2

BACK SQUAT

WOD

AMRAP 14:00:

15 KB SWING 53/35 (RX+ 70/44)

12/10 CAL ROW-B.ERG-SKI*

9 T2B

–

*OTHER

9/7 ECHO

200M RUN

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

ODD) 8 DB STEPUP

EVEN) 16 GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS

50-40-30-20-10, 25:00 CAP:

DEADLIFT 185/125

DB PUSH PRESS 40s/30s

300M RUN (TOGETHER) OR 750 B.ERG / .9K ECHO

COOL DOWN

WOD

35:00 CAP:

10 ROUNDS

9 SQUAT

8 THRUSTER 75/55

7 PULLUP

6 BURPEE

5 PUSHUP

BUY-OUT 1 MILE RUN OR 4K BIKE

COOL DOWN

WOD

36X1:00:

1) 6-8 PRESS OR STRICT HSPU

2) 6-8 STRICT T2B/TTR

3) PLANK (ANY)

4) WALL SIT

5) CARDIO

6) CARDIO

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

3 THORACIC ROTATION L/R

3 CAT-COW

3 BIRDDOG L/R

3 INCHWORM

15 KB SIDE BEND L/R

WOD

AMRAP 16:00:

16/12 CAL ROW-B.ERG-SKI*

6 DB HANG SNATCH 40s/30s

40 DUBS / MOD: 60 SINGLES

12 DB DEADLIFT

–

*OTHER

200M RUN

11/8 CAL ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 DB FLOOR PRESS

10 STRAIGHT BAR CURL

15 LAT PULLDOWN

WOD

3 ROUNDS, 20:00 CAP:

400M RUN OR 1K B.ERG / 1.2K ECHO OR 500M SKI

30 WALL BALL 20/14, 10/9’

30 V-UP

COOL DOWN