STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 INCHWORM TO COBRA

10 SCORPION

10 COSSACK SQUAT

15 R. SWING

WOD

10 ROUNDS, 16:00 CAP:

3 POWER SNATCH 135/95

6 BURPEE

9 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ZOMBIE OR GENIE SQUAT

WOD

16:00 CAP:

30-60-90-120

DUBS / MOD: SINGLES +30

20-16-12-8

FRONT RACK LUNGE 115/85 (RX+ OHL)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

10 PULLAPART

WOD

5 ROUNDS, 20:00 CAP:

10 DEADLIFT OR SUMO 205/145 (RX+ 255/175)

*CAL

10/7 RING DIP

–

*CAL LIST

16/13 B.ERG

14/11 AB-SKI

12/9 ECHO

15 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 POWER CLEAN (ACROSS)

WOD

15-12-9-6-3, 18:00 CAP:

DB JERK 50s/35s

C2B PULLUP

DB SQUAT

T2B (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS OR ALT. EXERCISES

AMRAP 20:00:

4 HR PUSHUP

8 WALL BALL 20/14, 10/9’

16 DUBS / MOD: 24 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 TEMPO BRIDGE FLOOR PRESS 3:1

WOD

AMRAP 9:00:

9 KB/DB DEADLIFT 55s/40s (RX+ 70s/53s)

6 LOW CARRY REVERSE LUNGE

3 BURPEE PULLUP (RX+ BURPEE RING MUP)

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 SUPERMAN

10 SCORPION

10 PLANK TOE TOUCH

*PICK A STRETCH

WOD

6 ROUNDS, 20:00 CAP:

6 DB HANG SNATCH 55/40 (RX+ HEAVIER)

10 T2B

14/12 CAL ROW / MOD: 11/8 OTHER

COOL DOWN

STRENGTH / FOUNDATION

16X1:00:

1) 10-12 ZOTTMAN CURL

2) 10-12 DB ROLLOVER

3) 10-12 SEATED BAND LAT PULLDOWN

4) 10-12 BENTOVER LATERAL ARM RAISE

WOD

3 ROUNDS, 20:00 CAP:

*METERS

15 MB G2OH 50/30

30 STEPUP 20”

45 SQUAT

–

*METER LIST

375/325 ROW-SKI

750/650 B.ERG

900/800 ECHO-AB

300 RUNNER

COOL DOWN