STRENGTH / FOUNDATION

15:00:

5-5-5-4-4-4-3-3-3

BENCH PRESS

9 PULLAPART

WOD

AMRAP 12:00:

21-15-9

DEADLIFT OR SUMO 185/135

HSPU / MOD: DB PRESS 35s/25s OR PIKE PUSHUP OR HR PUSHUP

15/12 CAL B.ERG OR 13/10 AB OR 11/8 ECHO

/ MOD: 13/10 SKI OR 14 RUNNER

COOL DOWN

WOD

5 ROUNDS, 16:00 CAP:

10 BURPEE STEPUP 20”

10 BOX JUMP OVER

20 SITUP

STRENGTH / FOUNDATION

12X1:00:

3 STRICT PULLUP OR 3 RING DIP OR BOTH*ODD/EVEN

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

1 POWER CLEAN (PAUSE CATCH)

WOD

10 ROUNDS, 15:00 CAP:

3 HANG POWER SNATCH 135/95

10 WALL BALL 20/14, 10/9’

COOL DOWN

WOD

AMRAP 18:00:

18 T2B

18/14 PUSHUP

*EVERY 2:00 STARTING AT 0:00, COMPLETE 225M ROW / MOD: 450M B.ERG OR .5K ECHO OR 180M RUN

STRENGTH / FOUNDATION

10:00:

(ONE PAIR OF DB)

8 DB RDL

6 DB ROW

4 DB HANG MUSCLE CLEAN

2 DB PRESS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 BACK SQUAT

WOD

AMRAP 10:00:

1 DEVILS CLEAN 40s/30s

30 DUBS / MOD: 45 SINGLES

*ADD 1 DEVILS CLEAN EACH ROUND

AFTERMATH

8X :30 ON / :20 OFF:

ODD) R. TWIST

EVEN) DEAD BUG VARIATIONS

COOL DOWN

STRENGTH / FOUNDATION

9:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

3 SL BRIDGE L/R

3 BIRDDOG L/R

3 CAT-COW

3 SUPERMAN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

5 ROUNDS, 25:00 CAP:

20 PULLUP

30 DB FLOOR PRESS 45s/30s

40 R. SWING 53/35

50 ALT. V-UP

COOL DOWN

WOD

AMRAP 12:00:

4 STRICT PULLUP

4 PUSH JERK 135/95 (RX+ 165/115)

8 BURPEE

STRENGTH / FOUNDATION

9:00:

2 DEADLIFT OR SUMO

AFTERMATH

TABATA X12

COOL DOWN