STRENGTH / FOUNDATION

14:00:

4-4-4-2-2-2

BENCH PRESS

8 GORILLA ROW

WOD

5 ROUNDS, 20:00 CAP:

30 SITUP

20 R. SWING 70/53

10 GOBLET LUNGE

COOL DOWN

WOD 1

4X 3:00 ON / 1:00 OFF:

400M RUN OR 1/.9K B.ERG OR 1.2/1.1K ECHO

LATERAL BURPEE

*MAX LATERAL BURPEES

WOD 2

10 TO 1, 16:00 CAP:

G2OH 135/95

30 DUBS / MOD: 40 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

16X:40:

ODD) 2 STRICT PULLUP

EVEN) 2 RING DIP

OR – RING MUP

WOD

AMRAP 10:00:

10 T2B

10 BOX JUMP 24/20”

10/7 HAND RELEASE PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 BACK SQUAT

WOD

AMRAP 15:00:

20/16 CAL ROW-B.ERG-SKI*

15 DB PUSH PRESS 50s/35s

10 DB SQUAT

–

*OTHER

14/11 ECHO

300M RUN

COOL DOWN

STRENGTH / FOUNDATION

TABATA X20

BUDDY WOD

TEAMS OF 2 – SPLIT HANG POWER CLEANS

8 ROUNDS, 20:00 CAP:

*METERS (TOGETHER)

20 HANG POWER CLEAN 135/95

30 DUBS / 40 SINGLES (TOGETHER)

–

*METER LIST

200 RUN

250/225 SKI

500/450 B.ERG

.6/.55K ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 DEADLIFT OR SUMO

WOD

12 ROUNDS, 20:00 CAP:

9 DB FLOOR PRESS 50s/35s

6 C2B PULLUP (RX+ 3 BAR MUP)

3 DB HANG SNATCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

POWER CLEAN + 2 HANG POWER CLEAN + 2 FRONT SQUAT

WOD

20 TO 2, 20:00 CAP:

WALL BALL 20/14, 10/9’

MB LUNGE (RX+ OHL)

22 MB TWIST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 INCHWORM + TOE TOUCH

5 BIRDDOG L/R

5 CAT-COW

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

WOD

AMRAP 20:00:

20 BURPEE OVER ROWER

20/16 CAL ROW / MOD: B.ERG-SKI OR 13/10 ECHO OR 300M RUN

20 T2B

COOL DOWN