240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
12:00:
3 BACK SQUAT
WOD
5 ROUNDS, 16:00 CAP:
12 RING ROW
12 BURPEE (RX+ OVER ROWER)
15/12 CAL ROW / MOD: 11/8 OTHER
COOL DOWN
12X:50:
HIP SNATCH + HANG POWER SNATCH
AMRAP 10:00:
5 SUMO DEADLIFT 225/155
20 REVERSE LUNGE
35 DUBS / MOD: 55 SINGLES
AFTERMATH
2-3X
3 ARM BAR L/R
5 SL BRIDGE PAUSE L/R
5 KB HIP OPENER L/R
PIGEON STRETCH L/R
HIP FLEXOR – HAMSTRING STRETCH L/R
CHILDS POSE OR FROG STRETCH
3 TURKISH SITUP L/R
5 STRICT KNEES TO ELBOWS
5 CAT-COW
10 PLANK TOE TOUCH
10 SCORPION
AMRAP 12:00:
3 STRICT C2B PULLUP (RX+ BAR MUP)
8 DB FLOOR PRESS 55s/35s
8 STRICT SITUP *NO ABMAT
TABATA X12
10X1:00:
2 PRESS
3 BENTOVER ROW
(ACROSS)
16:00 CAP:
21 CLEAN AND JERK 135/95
10 FRONT SQUAT
15 CLEAN AND JERK
9 CLEAN AND JERK
15:00:
CHOOSE YOUR OWN
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
20:00 CAP:
60/46 CAL BIKE OR SKI OR RUN
THEN,
30-20-10
POWER SNATCH 95/65
HAND RELEASE PUSHUP
THRUSTER
JUMPING C2B
OPEN WOD 25.1
AMRAP 15:00:
3 LATERAL BURPEE OVER DB
3 DB HANG CLEAN TO OVERHEAD 50/35
**10 LUNGES (5 LUNGES = 1 REP)
*AFTER COMPLETING EACH ROUND, ADD 3 REPS TO BURPEES AND CLEAN 2OH
**THOSE REGISTERED FOR THE OPEN – REPLACE 10 LUNGES IN PLACE W/ 30′ WALKING LUNGE (2X15′) 15′ = 1 REP
OPEN GYM
10 PALLOF PRESS L/R
10 BAND TWIST L/R
5 JEFFERSON CURL
*METERS
10 BP PRESS 35/25
10 BP STEPUP 20” (FRONT CARRY ONLY)
20 BP TWIST
–
*METER LIST
200/175 ROW-SKI
400/350 B.ERG
480/420 AB-ECHO(.48/.42K)
160 RUNNER
5 BENCH PRESS
10 GORILLA ROW
8 ROUNDS, 20:00 CAP:
24 DUBS / MOD: 36 SINGLES
*CALS
8 DB HANG POWER CLEAN 50s/35s (DON’T DROP ‘EM!)
*CAL LIST
12/10 ROW
10/8 AB-B.ERG-SKI
8/6 ECHO
10 RUNNER
