Work Out of the Day

STRENGTH / FOUNDATION

12:00:

5 PRESS

8 BENTOVER ROW

WOD

6 ROUNDS, 18:00 CAP:

5 DB HANG SQUAT CLEANS 50s/35s

10 HSPU / MOD: DB PUSH PRESS

15 BOX JUMPS 24/20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 PAUSE FRONT SQUAT

WOD

AMRAP 10:00:

8 POWER SNATCHES 115/85

8 LATERAL BURPEES

8 T2B

AFTERMATH

TABATA CARDIO/ABS X12

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

ODD) 6 STRICT TTR

EVEN) 6 BOX STEP DOWN L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK 1 AT A TIME

AMRAP 24:00:

24 SQUAT THRUST TO BOX 20”

24 MB CLEAN TO SHOULDER 50/30

24 MB STEPUP

24 CALS (NO ROW)

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

1 SNATCH + 1 OHS

WOD

30-20-10, 16:00 CAP:

PUSH JERKS 115/75

WALL BALLS 20/14, 10/9’

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

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BACK SQUAT

WOD

12:00 CAP:

40 POWER CLEANS 135/95

40 T2B

*EVERY MIN. STARTING AT 0:00, DO 20 DUBS / MOD: 40 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

8X1:30:

3 STRICT HSPU OR 3 DB PRESS

5 LAT PULL DOWN L/R

WOD

AMRAP 16:00:

*METERS

15/12 HAND RELEASE PUSHUPS (RX+ 12 HSPU)

20 SA REVERSE LUNGES 50/35

–

*METER LIST

300M ROW

250M RUN-SKI

550M B.ERG

700M ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 FLOOR PRESS

WOD

5 ROUNDS, 20:00 CAP:

10 PULLUPS (RX+ C2B)

15 BOX JUMPS 24/20” (RX+ 10 REPS, 30/24”)

20/16 CAL ROW / MOD: 16/12 CAL OTHER *16 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 HANG POWER CLEAN + 2 JERK + 3 FRONT SQUAT

WOD

AMRAP 12:00:

12 DB SNATCHES 50/35

12 GOBLET SQUATS

12 BURPEES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

20 DB CURL

20 OVERHEAD TRICEP PULL

10 LAT PULL DOWN L/R

1:00 REST

BUDDY WOD

*TEAMS OF 2 – WORK ONE AT A TIME

AMRAP 20:00:

24 CAL ROW OR 20 CAL OTHER

20 DB HANG CLEAN AND JERKS 50/35

20 PUSHUPS (ODD) / RING ROWS (EVEN)

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 DEADLIFT (ACROSS)

WOD

2 ROUNDS, 20:00 CAP:

50 R. SWINGS 53/35

50 LUNGES

50 SITUPS

50 PUSH PRESS WALL BALLS 20/14, 10/9’

50 MOUNTAIN CLIMBERS

COOL DOWN