STRENGTH / FOUNDATION

12X1:00:

ODD) 5 PRESS

EVEN) 3-5 STRICT PULLUP

WOD

6 ROUNDS, 15:00 CAP:

10 FLOOR PRESS 135/85

15 BOX JUMP 24/20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

AMRAP 16:00:

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

16 BP G2OH 35/25

12 BP OHL

8 BP OH SITUP

–

*OTHER CAL

16 RUNNER

14/12 ECHO

AFTERMATH

TABATA BP TWIST

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 SA FLOOR PRESS L/R

6 SA ROW L/R

8 HAND RELEASE PUSHUP

8 RING ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

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

DB POWER CLEAN 50s/35s

DB SQUAT OR LUNGE

BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

POWER SNATCH + 2 OHS

OR

3-3-3-3-2-2-2-2-1-1-1-1

POWER SNATCH

WOD

21-15-9, 12:00 CAP:

JERK 135/95

C2B PULLUP (RX+ 12-9-6 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00 CAP:

6 BACK RACK REVERSE LUNGE

+ 3 PAUSE BACK SQUAT

WOD

30-25-20-15-10, 15:00 CAP:

WALL BALL 20/14, 10/9’

DUBS X2 / MOD: SINGLES X3

R. SWING 70/53

COOL DOWN

WOD

5 ROUNDS, 24:00 CAP:

400M RUN OR 1K BIKE

14 DB STEPUP OVER 35s/25s, 20”

14 T2B

STRENGTH / FOUNDATION

12:00:

8-12 ZOTTMAN CURL

8-12 DB ROLLOVER

4 TEMPO RING ROW (3:3)

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FRONT SQUAT

WOD

AMRAP 12:00:

4/3 STRICT PULLUP (RX+ S.C2B)

8 BURPEE

12 ALT. DB SNATCH 50/35

REST 3:00:

AMRAP 12:00:

12/10 CAL ROW-B.ERG-SKI*

8 SA THRUSTER

4/3 STRICT PULLUP (RX+ S.C2B)

–

*OTHER CAL

7/6 ECHO

9/7 AB

9 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 BENCH PRESS

12 GORILLA ROW

WOD

9 ROUNDS, 15:00 CAP:

7 HSPU (RX+ STRICT) / MOD: HR PUSHUP (PAUSE LOCKOUT)

5 DEADLIFT 155/105 (RX+ 185/125)

3 HANG POWER CLEAN

COOL DOWN