STRENGTH / FOUNDATION

12:00:

7 DB BENCH PRESS

6 RING ROW

5 ACTIVE SHOULDER (PULLUP BAR)

WOD

3 ROUNDS, 20:00 CAP:

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

30 WALL BALL 20/14, 10/9’

20/15 PUSHUP

10 MB G2OH 50/30 (RX+ 70/50)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 BACK SQUAT

WOD

AMRAP 14:00:

6 SA DEVILS PRESS 50/35

12 SA OHL

18/14 CAL ROW-B.ERG-SKI*

–

*OTHER

12/9 ECHO

15 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SL BRIDGE L/R

3 TURKISH SITUP L/R

6 BIRDDOG L/R

3 THORACIC ROTATION L/R

6 CAT-COW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

50-40-30-20-10, 20:00 CAP:

KB SWING

SITUP

BP TWIST

JUMP ROPE X2

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

ODD) 2 STRICT PULLUP

EVEN) 2 RING DIP

WOD

10 TO 1, 16:00:

THRUSTER 95/65

BURPEE

T2B

COOL DOWN

STRENGTH / FOUNDATION

14:00

1 POWER CLEAN + 2 HANG POWER CLEAN + 3 FRONT SQUAT

WOD

16:00 CAP:

10 HANG POWER CLEAN 115/85

200M RUN OR 250M SKI OR .5K BIKE

20 HANG POWER CLEAN

400M RUN OR 500M SKI OR 1K BIKE

30 HANG POWER CLEAN

400M RUN OR 500M SKI OR 1K BIKE

20 HANG POWER CLEAN

200M RUN OR 250M SKI OR .5K BIKE

10 HANG POWER CLEAN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 SA PRESS L/R

4 SA ROW L/R

8 SCAP PUSHUP

8 PLANK TOE TOUCH

WOD

AMRAP 20:00:

8 BENTOVER ROW (UNDERHAND GRIP) 95/65

8 PRESS

8 BENTOVER ROW (OVERHAND GRIP)

8 PUSH PRESS

8 FRONT RACK LUNGE

8 INCHWORM TO FLOOR

8 FRONT SQUAT

8 INCHWORM TO FLOOR

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BACK RACK REVERSE LUNGE

+ 4 BACK SQUAT

WOD

6 ROUNDS, 20:00 CAP:

*METERS

15 DB/KB DEADLIFT 50s/35s

50 DUBS / MOD: 75 SINGLES

–

*METER LIST

200 RUN

250/225 SKI

500/450 B.ERG

.6/.55K ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

6 FLOOR PRESS

9 REVERSE FLY

12 PULLAPART

WOD

15-12-9-6-3, 15:00 CAP:

SA HANG SNATCH LEFT 50/35

PULLUP (RX+ C2B)

SA HANG SNATCH RIGHT

PUSHUP (RX+ HAND RELEASE)

COOL DOWN