240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
12:00:
3 PRESS
6 BENTOVER ROW
WOD
3-6-9-12-15-18, 15:00 CAP:
DB THRUSTER 40s/30s
PULLUP
21 DUBS / MOD: 33 SINGLES
COOL DOWN
15:00:
3 ARM BAR L/R
3 KB HIP OPENER L/R
3 JEFFERSON CURL
5 PALLOF PRESS L/R
5 PALLOF TWIST L/R
5 SA ROW L/R
10 FACEPULL
20 SIDEBEND
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
25:00 CAP:
1000M ROW
50 PUSHUP
50 KB SWING
800M ROW
40 PUSHUP
40 KB SWING
600M ROW
30 PUSHUP
30 KB SWING
400M ROW
20 PUSHUP
20 KB SWING
3 BACK SQUAT
AMRAP 21:00:
*CALS
15 V-UP
12 DB HANG CLEAN AND JERK 55/40
9 GOBLET SQUAT
6 INCHWORM TO FLOOR (RX+ 3 WALL WALK TO PLATES)
(RX+ 3,9,12,15,CALS)
–
*CAL LIST
18/14 ROW-B.ERG-SKI
14 RUNNER
12/10 AB
10/8 ECHO
4 FLOOR PRESS
6 FRONT RAISE + 6 LATERAL RAISE
15X1:00:
1) 1-2 ROPE CLIMB OR 6-10 RING ROW OR 4-6 STRICT PULLUP
2) MB G2SH + 2 STEPUP 20”
3) BOX JUMP OR SQUAT THRUST
6 FRONT RACK LUNGE
15 ROUNDS, 15:00 CAP:
2 HANG POWER CLEAN
6 BURPEE
*SCORE WEIGHT & TIME OR WEIGHT & ROUNDS/REPS COMPLETED.
10X1:30
3-5 STRICT PULLUP
8 GORILLA ROW
AMRAP 15:00:
5 HSPU / MOD: DB PRESS
10 SQUAT
20 DUBS / MOD: 30 SINGLES
10X1:00:
HIP SNATCH + SNATCH
LADDER 10:00:
2 DEADLIFT 225/155
2 T2B
AFTERMATH
TABATA X10
14:00:
10 LAT PULLDOWN (TEMPO 1:2:3)
10 SL GOOD MORNING/RDL L/R
10 CURTSY SQUAT L/R
16:00 CAP:
80 POWER SNATCH 75/55
60 FRONT RACK LUNGE OR SQUAT
40 LATERAL BURPEE
20 STRICT PULLUP
40 PS
30 FRL OR FS
20 LB
10 SP
