WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, 15:00 CAP:
HANG POWER SNATCH (PAUSE CATCH) + OVERHEAD SQUAT (PAUSE BOTTOM) (ASCENDING)
WOD
AMRAP 15 MINS:
20 WALL BALL 20/14
15 TOES TO BAR / MOD: MED BALL SITUPS
12/8 CAL BIKE
*TOTAL REPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 PRESS (ACROSS)
EVEN) 2 PULLUPS (ACROSS)
WOD
50-40-30-20-10 REPS FOR TIME, 20:00 CAP:
CAL ROW OR 800-600-400-200-100 RUN OR 30-24-18-12-6 BIKE
RUSSIAN SWINGS 53/35 (RX+ 70/53)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BACK SQUATS (ACROSS)
WOD
AMRAP 14 MINS:
30 DOUBLE UNDERS / MOD: 45 SINGLES
200M RUN
10 DEADLIFTS 135/95 (RX+ 165/115)
5 CLEAN THRUSTERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UPS (UNBROKEN)
MOD:
RING ROW W. TRANSITION OR RING ROWS + RING DIPS
WOD
10 ROUNDS FOR TIME, 20:00 CAP:
5 PULLUPS
7 BURPEES
12 OVERHEAD LUNGES 45/25 BUMPER PLATE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER CLEAN (PAUSE CATCH) + PUSH JERK (PAUSE CATCH) (ACROSS/MODERATE WEIGHT/TECHNIQUE)
WOD
ISABEL + GRACE, 15:00 CAP:
FOR TIME:
30 SNATCHES 135/95
30 CLEAN AND JERKS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BENCH PRESS (ACROSS)
WOD
AMRAP 15 MINS:
30 POWER CLEANS 135/95 (RX+ 165/115)
30 DEADLIFTS
30 HAND RELEASE PUSHUPS
30 PULLUPS
400M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BACK SQUATS (ACROSS)
WOD
3 ROUNDS
1 MIN. ON / :30 SEC REST
STEPUPS 24/20
SLAM BALL 30/20 (RX+ D-BALL CLEAN OVER SHOULDER 150/100)
WALL BALL 20/14 (RX+ 30/20)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 STRICT PULLUP (ASCENDING)
EVEN) 3 RING DIPS (ASCENDING)
WOD
21-15-9 REPS FOR TIME, 17:00 CAP:
STRICT HANDSTAND PUSHUPS / MOD. DB PRESS 35s/25s
FRONT RACKED LUNGES 135/95
200M RUN *EACH ROUND
COOL DOWN
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY 2 MINS:
5-5-5-3-3-3 DEADLIFT
WOD
3 ROUNDS FOR TIME, 15:00 CAP:
25 CAL ROW OR 15 CAL BIKE
20 SWINGS 53/35 (RX+ 70/53)
15 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY 20 SEC:
1 POWER SNATCH (ACROSS)
WOD
AMRAP 10 MINS:
10 CLEAN & JERK 135/95 (RX+ 155/105)
15 TOES TO BAR
COOL DOWN