240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
20:00:
4-4-4-4
BACK RACK REVERSE LUNGE
2-2-2-2
BACK SQUAT
WOD
AMRAP 8:00:
8 POWER SNATCH 75/55
8 WALL BALL 20/14, 10/9’
COOL DOWN
20X:30:
CLEAN
10 TO 1, 15:00 CAP:
DB HANG CLEAN AND JERK 45s/30s
BURPEE
ALT. V-UP X2
16:00:
5 DB FLOOR PRESS
10 REVERSE FLY
15 PULLAPART
AMRAP 14:00:
10 DB SQUAT 50s/35s
20 /16 CAL ROW-B.ERG-SKI *OTHER CALS
40 DUBS / MOD: 60 SINGLES
–
*OTHER CALS
15 RUNNER
13/10 ECHO
14:00:
3 HANG POWER CLEAN + 3 PUSH JERK
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
LADDER 16:00:
2 HANG POWER CLEAN 135/95
2 BOX JUMP 20”
8 BURPEE
**ADD 2 REPS TO HPC AND BOX EVERY ROUND
OPEN WOD 26.2
15:00 CAP:
*REGISTERED OPEN PARTICPANTS WILL DO WALKING LUNGE.
(IN LARGE CLASSES) NON-REGISTERED WILL DO 28 STATIONARY LUNGE.
80′ DB OH WALKING LUNGE 50/35
20 ALTERNATING DB SNATCH
20 PULLUP
80′ DB OH WALKING LUNGE
20 C2B PULLUP
20 RING MUSCLE UP / MOD: RING DIP
AFTERMATH
10-8-6-4-2
SQUAT THRUST
INCHWORM TO PLANK
15:00:
20 ALT. DB CURL
15 TRICEP BAND PUSH DOWN
10 RING ROW
5 ARM BAR L/R
AMRAP 15:00:
5 HEAVY MB G2SH OR 10 LIGHT
10 CAL (ANY)
15 PUSH PRESS WALL BALL
20 DB/KB SIDE BEND
12:00:
10 SL GOOD MORNING/RDL L/R
10 CURTSY SQUAT L/R
20 ALT. V-UP
6 ROUNDS, 18:00 CAP:
5/4 STRICT PULLUP
15/12 CAL ROW-B.ERG-SKI*
25 SQUAT
35 DUBS / MOD: 45 SINGLES
*OTHER CAL
12 RUNNER
10/8 ECHO
5 BENCH PRESS
10 GORILLA ROW
15-12-9-6-3, 15:00 CAP:
DB SNATCH LEFT
DB SNATCH RIGHT
HSPU (RX+ STRICT HSPU) / MOD: PUSHUP
LATERAL BURPEE
