240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
14:00:
2 HANG CLEAN + 2 FRONT SQUAT + 2 JERK
WOD
AMRAP 12:00:
1 POWER CLEAN 135/95 (RX+ 165/115)
1 PUSH JERK
5 BURPEE (RX+ BAR MUP)
*ADD 1 CLEAN AND 1 PUSH JERK EVERY ROUND
COOL DOWN
12:00:
3 ARM BAR L/R
3 KB HIP OPENER L/R
3 JEFFERSON CURL
5 SL STEP DOWN L/R
5 SA FACE PULL L/R
5 SA PAUSE BAND ROW L/R
BUDDY WOD
*TEAMS OF 2 – SPLIT REPS
5 ROUNDS, 25:00 CAP:
**METERS (TOGETHER)
30 KB SWING
30 BOX JUMP
–
**METER LIST
400 RUN
500/450 SKI
1000/900 B.ERG
1.2/1.1K ECHO
35:00 CAP:
1 MILE RUN OR 4K BIKE
25 PULLUP
50 PUSHUP
75 SQUAT
100 SITUP
RX = PARTITION REPS FROM 100 SITUPS ON
RX+ = DO NOT PARTITION
MOD = PARTITION ALL
15:00:
5-5-5-3-3-3
DEADLIFT OR SUMO
LADDER 15:00:
5 CAL ROW (10-15-20-ETC.)
10 LUNGE (20-30-40-ETC.)
20 DUBS / MOD: 30 SINGLES (40/60-60/90-80/120-ETC.)
*EVERY ROUND ADD 5 CALS, 10 LUNGES, 20 DUBS / 30 SINGLES
3 THORACIC ROTATION L/R
3 INCHWORM TO PLANK
5 BIRDDOG L/R
5 CAT-COW
5 INCHWORM TO FLOOR
25-20-15-10-5, 12:00 CAP:
T2B
HANG POWER SNATCH 75/55
AFTERMATH
TABATA X12
6 DB PRESS
3 TEMPO RING ROW 3:3
24:00 CAP:
800M RUN OR 2K B.ERG / 2.4K ECHO
50 SA JERK 50/35
25 LATERAL BURPEE
600M RUN OR 1.5K B.ERG / 1.8K ECHO
40 SA JERK 50/35
20 LATERAL BURPEE
400M RUN OR 1K B.ERG / 1.2K ECHO
30 SA JERK
15 LATERAL BURPEE
200M RUN OR .5K B.ERG / .6K ECHO
20 SA JERK
10 LATERAL BURPEE
THIS S(QUAD) FROM THE 530a CREW, HAD A BLAST AT THE “2 PEAS IN A POD” COMP IN BURLINGTON THIS WEEKEND!
5 BACK SQUAT
“ELIZABETH”
21-15-9, 15:00 CAP:
SQUAT CLEAN 135/95
RING DIP (RX+ RING MUP 9-7-5)
20:00:
10-10-10-5-5-5
HIP THRUST
5 SL RDL L/R
5 DEFICIT LUNGE L/R
*TEAMS OF 2 – ALT. ROUNDS
AMRAP 14:00:
3 HANG POWER SNATCH
6 BURPEE
9 PUSH PRESS WALL BALL
