STRENGTH / FOUNDATION

15:00:

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

FLOOR PRESS

8 PULLAPART

WOD

AMRAP 10:00:

10 KB SWING 53/35 (RX+ 70/53)

10 V-UP (RX+ T2B)

10/7 HR PUSHUP (RX+ 5 STRICT HSPU 4”/2”)

AFTERMATH

800M RUN-SKI OR

2000M B.ERG OR

2400M ECHO-AB

THEN, 2 MORE ROUNDS OF THE WOD

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

16:00 CAP:

40 THRUSTER 45/35

30/25 CAL ROW OR 25/20 BIKE OR 400M RUN

40 WALL BALL 20/14, 10/9’

30/25 CAL ROW OR 25/20 BIKE OR 400M RUN

40 THRUSTER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

POWER CLEAN + HANG POWER CLEAN + JERK

WOD

7 ROUNDS, 15:00 CAP:

4 POWER SNATCH 135/85 (RX+ 155/105)

8 PULLUP (RX+ 4 BAR MUP)

24 DUBS / MOD: 36 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 TURKISH SITUP L/R

5 RING ROW

5 KANG SQUAT

5 COSSACK SQUAT L/R

5 SPLIT SQUAT L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS – 1 AT A TIME

AMRAP 20:00:

10 POWER CLEAN 135/95

20/16 CAL BIKE OR SKI

30 BOX JUMP 24/20”

COOL DOWN

WOD

30:00 CAP:

50 T2B

100/75 PUSHUP

150 SQUAT

*EVERY 3:00 STARTING AT 0:00, COMPLETE **METERS

–

**METER LIST

500/450 B.ERG

250/225 ROW

200 RUN

600/530 ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 SA PRESS L/R

4 SA ROW L/R

WOD

24:00 CAP:

200M RUN / MOD: 500M BIKE

12/10 CAL ROW

8 SA DEVILS PRESS 50/35

400M RUN / MOD: 1000M BIKE

12/10 CAL ROW

8 SA DEVILS PRESS

600M RUN / MOD: 1500M BIKE

12/10 CAL ROW

8 SA DEVILS PRESS

400M RUN

12/10 CAL ROW

8 SA DEVILS PRESS

200M RUN

12/10 CAL ROW

8 SA DEVILS PRESS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BACK SQUAT

WOD

AMRAP 12:00:

50 DUBS / MOD: 75 SINGLES

15 STRICT SITUP

10 MB G2SH 50/30 (RX+ 5 REPS 100/70)

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BENCH PRESS

WOD

3 ROUNDS, 20:00 CAP:

6 CLEAN AND JERK 95/65

8 FRONT RACK LUNGE

10 PULLUP

12 LATERAL BURPEE

10 PULLUP

8 FRONT RACK LUNGE

6 CLEAN AND JERK

2:00 REST

COOL DOWN