WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER CLEAN (PAUSE C) + 1 PUSH JERK (PAUSE C) (ASCEND)
WOD
FOR TIME, 15:00 CAP:
40 SWINGS 53/35 (RX+ 70/53)
20 BOX JUMPS OVERS 24/20″ (RX+ BOX JUMPS ONLY)
30 SWINGS
20 BOX JUMPS OVERS 24/20″
20 SWINGS
20 BOX JUMPS OVERS 24/20″
10 SWINGS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY :90:
4 BENCH PRESS (ASCEND)
WOD
TEAMS OF 2, SPLIT WORK:
5 ROUNDS FOR TIME, 20:00 CAP:
20/14 CAL BIKE
40 DOUBLE UNDERS / MOD: 80 SINGLES
30 GOBLET SQUATS 53/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
4 BACK SQUAT (ASCEND)
WOD
3 ROUNDS
AMRAP 3:00 ON / 3:00 OFF:
ROUND 1
9 POWER SNATCHES 115/80
9 BURPEES
ROUND 2
9 CAL ROW
9 BURPEES
ROUNDS 3
9 TOES TO BAR
9 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT SNATCH (ASCENDING)
WOD
10-8-6-4-2 REPS FOR TIME, 15:00 CAP:
HANG POWER CLEAN 155/105 (RX+ 185/135)
MUSCLE UPS / MOD: RING DIPS X2
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) GOB SQUAT 70/53
EVEN) BURPEES
*PICK NUMBERS; YOUR LOWEST MAINTAINED NUMBER FOR EACH IS
YOUR SCORE (I.E. 12/15)
WOD
AMRAP 10:00:
5 PRESSES 95/65
5 STRICT PULLUPS (RX+ S. C2B)
20 LUNGES
AFTERMATH
3X10 PALLOF PRESSES + 15 BRIDGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
3RM PUSH JERK (RACK)
WOD
3 ROUNDS FOR TIME, 17:00 CAP:
20 WALL BALL 20/14, 10′
20 SWINGS 53/35
20 BOX JUMPS 20″ (RX+ BOX JUMPS ONLY)
20 DB PUSH PRESS 30s/20s (RX+ 35s/25s)
20/13 CAL ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 6 STRICT HANDSTAND PUSHUPS / MOD: 3 WALL CLIMB
2) 6 STRICT TOES TO BAR / MOD: 8 STRAIGHT LEG RAISES
3) :30 BIKE SPRINT FOR CALS
WOD
AMRAP 10:00:
6 DEADLIFTS 225/155 (RX+ 275/185)
9 PUSHUPS
30 DOUBLE UNDERS / MOD: 45 SINGLES
AFTERMATH
3X10 PALLOF PRESSES + 15 BRIDGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BACK SQUAT (ACROSS)
WOD
FRAN
21-15-9 RESP FOR TIME:
THRUSTERS 95/65
PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) L-SIT (P-BARS)
3) HANDSTAND HOLD
WOD
10 ROUNDS FOR TIME, 20:00 CAP:
3 MUSCLE UPS / MOD: 3 RING ROWS + 3 RING DIPS
10 DB SNATCHES 55/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT CLEAN (ASCEND)
WOD
4 ROUNDS FOR TIME, 16:00 CAP:
10 POWER CLEAN 115/85 (RX+ 155/105)
20/15 CAL ROW OR 15/10 CAL BIKE
30 SQUATS
COOL DOWN