Work Out of the Day

STRENGTH / FOUNDATION

12:00:

3 PRESS

5 BENTOVER ROW

WOD

AMRAP 10:00:

5 INCHWORM TO FLOOR (RX+ 3 WALL WALK TO PLATES)

9 THRUSTERS 95/65

AFTERMATH

TABATA ABS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

POCKET SNATCH + POWER SNATCH + HANG SNATCH + OHS

WOD

10 TO 1, 15:00 CAP:

BURPEE STEPUPS 24/20”

MED BALL CLEAN TO SHOULDER 50/30 (RX+ 70/50)

AFTERMATH

*CHOOSE ONE

1000M RUN OR SKI

2000M B.ERG

2500M ECHO OR AB

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8 BENCH PRESS

WOD

3 ROUNDS, 18:00 CAP:

*CALS

30 ALT. V-UPS (RX+ 20 T2B)

10 STRICT PULLUPS (RX+ S.C2B)

–

*CAL LIST

30/24 ROW

25/20 B.ERG-SKI

23/17 AB

19/14 ECHO

25 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8 BACK SQUAT

WOD

AMRAP 12:00:

4 CLEAN AND JERKS 135/95

8 SQUATS

24 DUBS / MOD: 36 SINGLES

AFTERMATH

TABATA PLANKS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 DB CURL

8 DB SQUAT

6 DB ROW

4 DB DEADLIFT

2 RENEGADE ROW (PUX2)

BUDDY WOD

*TEAMS OF 2 – WORK 1 AT A TIME

BUDDY WOD

20:00 CAP:

100 WALL BALLS 20/14, 10/9’

1000/800M ROW

100 DB HANG CLEANS 40s/30s

2000/1600M BIKE

50 BURPEES

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 ARM BAR L/R

10 PULLAPART

10 W EXTERNAL ROTATION

5 ACTIVE SHOULDER HANG

THEN,

10:00:

3 FLOOR PRESS

WOD

4 ROUNDS, 20:00 CAP:

10 DB PUSH PRESS L/R 50/35 (RX+ 15 HSPU)

15 PULLUPS

10 DB HANG SNATCHES L/R

15/12 CAL ROW / MOD: 12/9 OTHER MACHINE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

21-18-15-12-9-6-3, 16:00 CAP:

BOX JUMP OVERS 24/20”

DB/KB DEADLIFTS 50s/35s

COOL DOWN

STRENGTH / FOUNDATION

12:00:

POWER SNATCH + HANG POWER SNATCH + OHS

WOD

AMRAP 14:00:

10 HANG POWER CLEANS 135/95

10/7 RING DIPS (RX+ 4 RING MUPS)

10 BURPEES

5/3 RING DIPS (RX+ 2 RING MUPS)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BACK RACK REVERSE LUNGE

WOD

40-30-20-10, 12:00 CAP:

R. SWINGS 70/53

DUBS X2 / MOD: SINGLES X3

AFTERMATH

CHOOSE 1

1000M RUNNER-SKI

2000M B.ERG

3000M ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

ODD) 2 STRICT PULLUP

EVEN) 3 TEMPO PUSHUP 3:1

WOD

AMRAP 20:00:

*CALS

20 SA THRUSTER 40/30

20 SITUPS

–

*CAL LIST

20/15 C2 (ANY)

15/12 AB

13/10 ECHO

15 RUNNER

COOL DOWN