STRENGTH / FOUNDATION

5X2:30:

6 STRICT PULLUP (UNBROKEN *USE BANDS)

3 HANG POWER SNATCH (ACROSS)

SMALLEST UNBROKEN SET OF PULLUPS (BAND COLOR) ALONG WITH SNATCH WEIGHT (ACROSS) IS YOUR STRENGTH SCORE

WOD

AMRAP 12:00:

6 T2B

8 BURPEE

10 SQUAT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

20:00 CAP:

3 HSPU / MOD: HR PUSHUP

3 POWER CLEAN 135/95 (RX+ 185/125)

6 HSPU

3 POWER CLEAN

9 HSPU

3 POWER CLEAN

12 HSPU

6 POWER CLEAN

15 HSPU

6 POWER CLEAN

18 HSPU

6 POWER CLEAN

21 HSPU

COOL DOWN

STRENGTH / FOUNDATION

16X1:00:

1) 8-10 DB BRIDGE ALT. TOP DOWN FLOOR PRESS

2) 10 DB ALT. FRONT & LATERAL ARM RAISE

3) 8-10 DB INCLINE BENCH PRESS

4) REST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

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

HANG POWER CLEAN 95/65

SITUP

CAL ROW

COOL DOWN

STRENGTH / FOUNDATION

5X2:00:

6 DB DEFICIT SPLIT SQUAT L/R

3 DEADLIFT OR SUMO

WOD

15:00 CAP:

21-15-9

BOX JUMP 24/20”

PULLUP

THEN, 21-15-9

DB SNATCH 55/40

SA OHL

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS

3 BENTOVER ROW

WOD

AMRAP 10:00:

5 PUSH PRESS 115/85 (RX+ 155/105)

10 SQUAT THRUST

15 PUSH PRESS WALL BALL 20/14, 10/9’

10 SQUAT THRUST

5 PUSH PRESS

AFTERMATH

TABATA X10

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-3-2-2

BACK SQUAT

WOD

15:00 CAP:

20-15-10 HANG SQUAT CLEAN 135/95

30-20-10 PUSHUP *W 25-15-5

90-60-30 DUBS / MOD: SINGLES +30

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

3 STRICT RING DIP OR 3 STRICT PULLUP

OR BOTH ODD/EVEN

WOD

6 ROUNDS, 20:00 CAP:

7 STRICT T2B / MOD: 10 STRICT SITUP OR TOES TO RIG

14 MB G2SH 50/30 (RX+ 7 REPS 100/70)

*CALS

–

CAL LIST

17/14 ROW

15/12 B.ERG-SKI

13/10 AB

11/8 ECHO

15 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

3 DB DEADLIFT

2 DB HANG POWER CLEAN

1 DB SH2OH (:05 HOLD OH)

*DO NOT DUMP DBs – LOWER TO FLOOR

WOD

AMRAP 20:00:

*METERS

20 KB SWING 53/35 (RX+ 70/44)

15 BURPEE

10 RING ROW

–

*METER LIST

250/225M ROW-SKI

600/550 ECHO(.6/.55)-AB

500/450 B.ERG

200 RUNNER

COOL DOWN