Work Out of the Day

STRENGTH / FOUNDATION

12:00:

5 PRESS

5 BENTOVER ROW

WOD

10 ROUNDS, 20:00 CAP:

5 DEADLIFTS 225/155 (RX+ 275/185)

7 DB JERKS 50s/35s (RX+ STRICT HSPU)

9/7 CALS *9 CAL RUN

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1) STATIC HANG

2) SQUAT HOLD

3) PLANK HOLD

4) PLANK HOLD

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS AND WORK 1 AT A TIME

80-60-40-20, 20:00 CAP:

SWINGS 53/35

MB SITUPS 30/20

MB STEPUPS 20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 RING DIP

3 TEMPO RING ROW 1:3

WOD

AMRAP 12:00:

15/12 HAND RELEASE PUSHUPS (RX+ 5 RING MUPS)

10 THRUSTERS 95/65

50 DUBS / MOD: 75 SINGLES

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

SNATCH GRIP DEADLIFT + TNG POWER SNATCH + HANG POWER SNATCH

WOD

15-12-9-6-3, 16:00 CAP:

POWER SNATCHES 115/85

20/16 CAL ROW OR 17/14 BERG-SKI OR 14/11 ECHO/AB OR 17 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

3X:4:00:

3 ARM BAR L/R

5 TURKISH SITUP L/R

7 CAT-COW

9 KB RDL

COUCH STRETCH L/R

WOD

6 ROUNDS, 16:00 CAP:

12 LOW CARRY LUNGES 50s/35s

12 PUSH PRESS WALL BALLS 20/14, 10/9’

12 R. SWINGS 70/53

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 DB BENCH PRESS

3 STRICT PULLUP

WOD

21-15-9, 16:00 CAP:

BOX JUMPS 24/20”

PULLUPS (RX+ C2B)

BOX JUMPS

V-UPS (RX+ T2B)

COOL DOWN

STRENGTH / FOUNDATION

10X1:15:

4 BACK SQUAT

WOD

AMRAP 20:00:

40 DB PUSH PRESS 40s/30s (RX+ HSPU)

40 BURPEES

40 HANG POWER CLEANS 135/95

COOL DOWN

STRENGTH / FOUNDATION

4X3:00:

3 ARM BAR L/R

8 SA ROW L/R

8 SPLIT SQUAT L/R

BUDDY WOD

*TEAMS OF 2

AMRAP 18:00:

26 CALS ON C2 OR 18 CALS ON AB/ECHO

26 MB G2SH 50/30 (RX+ 70/50)

18 INCHWORM TO PLANK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 SUMO DEADLIFT

WOD

3 ROUNDS, 16:00 CAP:

*METERS

21 SWINGS 53/35 (RX+ 70/44)

12 RING DIPS

*450M RUN/SKI – 500M ROW – 1000M BERG – 1150M AB/ECHO(1.15KM)

COOL DOWN

STRENGTH / FOUNDATION

3X 4:00:

*USE A BARBELL FOR ALL OR PVC WHERE NEEDED

10 BRIDGE

10 WIDE STANCE GOOD MORNING

10 COSSACK SQUAT

10 MUSCLE SNATCH

WOD

42-30-18, 15:00 CAP:

HANG POWER SNATCHES 75/55

RACKED LUNGES

COOL DOWN