STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

5 KB HIP OPENER L/R

5 COSSACK SQUAT L/R

5 KB SIDE BEND L/R

5 CAL BIKE-SKI-RUN

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

8 GOBLET SQUAT 53/35

8 PUSH PRESS WALL BALL 20/14, 10/9′

8 R. SWING

COOL DOWN

WOD

30:00 CAP:

3 ROUNDS

*CALS

15/12 HR PUSHUP (RX+ 7 RING MUP)

REST 3:00

THEN, 3 ROUNDS

*CALS

15 SQUAT THRUST (RX+ HSPU)

REST 3:00

THEN, 3 ROUNDS

15/12 HR PUSHUP (RX+ 7 RING MUP)

15 SQUAT THRUST (RX+ HSPU)

–

*CAL LSIT

25/20 ROW

20/15 AB-B.ERG-SKI-RUNNER(20)

18/13 ECHO

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

POWER SNATCH

WOD

18:00 CAP:

600M RUN / MOD: 1700/1500 BIKE

5 DEADLIFT / MOD: SUMO 185/135 (RX+ 255/180)

600M RUN

10 DEADLIFT

600M RUN

15 DEADLIFT

600M RUN

20 DEADLIFT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 SA FLOOR PRESS L/R

4 RING ROW

4 KANG SQUAT

4 GOBLET SPLIT SQUAT L/R

WOD

16:00 CAP:

30 FRONT SQUAT 95/65

30 T2B

30 GOBLET STEPUP OVER 55/40, 24/20”

30 T2B

30 FRONT RACK LUNGE

COOL DOWN

12:00:

10 PALLOF PRESS L/R

10 BAND TWIST L/R

15 FACEPULL

10 SA BAND ROW L/R

5 SUITCASE DEADLIFT L/R

WOD

3 ROUNDS, 18:00 CAP:

80 DUBS / MOD: 120 SINGLES

10 INCHWORM TO FLOOR (RX+ 5 WALL WALK TO PLATES)

20/15 CAL ROW / MOD: 15/12 OTHER

10 DB HANG SNATCH LEFT 55/40

10 DB HANG SNATCH RIGHT

COOL DOWN

STRENGTH / FOUNDATION

8X1:30:

2 HANG POWER CLEAN + 2 PUSH PRESS

WOD

AMRAP 10:00:

8 LATERAL BURPEE

4 C2B PULLUP (RX+ BAR MUP)

2 POWER CLEAN 155/105 (RX+ 185/135)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

6 SCORPION

6 BIRDDOG L/R

6 CAT-COW

6 INCHWORM

6 SL BRIDGE L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK – 1 AT ATIME

34-28-22-16-10, 20:00 CAP:

CALS

SUITCASE SPLIT SQUAT LEFT 35/25

SUITCASE SPLIT SQUAT RIGHT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-4-3-2-3-4-5 OHS OR ZOMBIE

WOD

3 ROUNDS, 21:00 CAP:

400M RUN OR 1000/900 B.ERG OR 1200/1050 ECHO-AB

20/15 PUSHUP

20 V-UP

20 DB FLOOR PRESS 50s/35s

20 SITUP

20 WALL BALL 20/14, 10/9’

COOL DOWN