240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
12:00:
3 BENCH PRESS
9 PULLAPART
WOD
5 ROUNDS (RX+ 6 ROUNDS), 20:00 CAP:
30 DUBS / MOD: 42 SINGLES
24 DEADLIFT OR SUMO 95/65
18 HANG POWER CLEAN
12 HAND RELEASE PUSHUP
1:00 REST
COOL DOWN
20:00:
5-5-5-3-3-3-2-2-2
BACK SQUAT
12:00 CAP:
21 PUSH JERK 135/95
15/12 STRICT PULLUP
15 PUSH JERK
12/9 STRICT PULLUP
9 PUSH JERK
9/6 STRIC PULLUP
**No 530am & 530pm classes** Open classes: 630a-730a-9a-12p-430p
15:00:
6 DB PRESS
8 DB ROW OR SA L/R
10 SA TRICEP KICKBACK L/R
12 SCAP PUSHUP
AMRAP 15:00:
15/12 CAL ROW-B.ERG-SKI
15 WALL BALL 20/14, 10/9′
30 MB TWIST
10-8-6-4-2s
DEADLIFT OR SUMO OR HIP THRUST
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
AMRAP 20:00:
40 DB HANG SNATCH
20 GOBLET STEPUP
20 BURPEE
14:00:
6 BACK RACK REVERSE LUNGE
+ 3 BACK SQUAT
10 ROUNDS, 16:00 CAP:
3 POWER CLEAN 155/105
3 FRONT SQUAT
6 T2B (RX+ 3 BAR MUP)
6 DB BENCH PRESS
10 REVERSE FLY
AMRAP 10:00:
6 BURPEE BOX JUMP 20” (RX+ 24”)
10 HSPU / MOD: DB PUSH PRESS
AFTERMATH
TABATA X10
5 ARM BAR L/R
5 KB HIP OPENER L/R
5 BIRDDOG L/R
5 CAT-COW
5 THORACIC ROTATION L/R
20 DB SITUP 30/20
20 R. SWING 70/53
20 ALT. V-UP
20 REVERSE LUNGE
20 RING ROW
10X1:00:
POWER CLEAN + PUSH PRESS + PUSH JERK
15:00 CAP – DO A THEN B OR B THEN A:
A)
15 MB G2OH 70/50
*CALS
15 MG G2OH
B)
*HALF CALS
30 MB G2OH
–
*CAL LIST
30/24 B.ERG-SKI
24 RUNNER
20/16 ECHO
