andyw

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PULLUP
3-3-3-3-3
WOD:
75 OVERHEAD SQUATS 75/55
45 WALL BALLS 20/14, 10′
15 HANDSTAND PUSHUPS (MOD: 5 WALL CLIMBS)

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
THRUSTER
2-2-2-3-3
80,85,90,90,90

WOD:
5 ROUNDS
6 DB RACKED STEPUPS 55’S/35’S, 20/16″ (RX+ USE KB’S 70’s/53’s)
12 TOES TO BAR
200M ROW

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WARMUP:
INSTRUCTOR LED

WOD:
AMRAP 20 MINS.
15 RING DIPS
13 PUSHUPS
11 SUPERMANS
9 BURPEES
7 CHEST TO BAR PULLUPS
5 INCH WORMS
3 DEADLIFTS 315/215 (SUMO’S ACCEPTABLE) MOD: 75-80% 1RM

AFTERMATH:
TABATA CHOICE

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
5-4-3-2-2-1 (AFTER SINGLE REP, GO FOR MAX REPS PUSH PRESS)
75,80,85,90,95,95+

WOD:
4 ROUNDS
30 DB POWER SNATCHES (15 PER ARM) 45/30
:60 SEC PLANK HOLD (LOW)
30 SINGLE SIDE V-UPS (15 PER SIDE) (SAME SIDE, NOT OPPOSITES)

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUAT
5-10-3-6-2-4
80,65,85,80,90,90

WOD:
AMRAP 15 MINS.
10 FRONT RACKED STEPUPS 95/65, 20/16″
10 ELEVATED PUSHUPS (FEET ON BOX) (MOD: HANDS ON BOX)
10 BOX JUMPS 20/16″

COOL DOWN

WARMUP:
INSTRUCTOR LED

WOD:
ISABEL
30 POWER SNATCHES 135/95
THEN
5 ROUNDS
20 DOUBLE UNDERS (50 SINGLES)
20 SITUPS
THEN
GRACE
30 CLEAN & JERKS 135/95
THEN
50 DOUBLE UNDERS (100 SINGLES)
50 SITUPS

NOTE YOUR TIME FOR ISABEL AND YOU OVERALL TIME

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH PRESS
3-3-5-2-1-1
80,85,80,90,95,100%

WOD:
20 MIN. TIME CAP
5 ROUNDS
5 DEADHANG PULLUPS (MOD:RING ROWS)(RX+ L-PULLUP)
20 SQUATS
1 ROPE CLIMB (MOD 1:1) (RX+ LEGLESS)
20 KB SWINGS 35/25
5 BURPEE PULLUPS
1 MIN. REST

COOL DOWN

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SUMO DEADLIFT
3-2-1-2-3
80,90,100,90,80%

WOD:
100-50-25
HIGH PLANK ALT. SHOULDER TOUCHES (HAND TO OPPOSITE SHOULDER)
FLUTTER KICKS
MOUNTAIN CLIMBERS
…THEN…
20 CALORIE BIKE SPRINT

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
RING DIP
5-5-5-5-5

WOD:
EMOM 12 MINS. (MOD: AMRAP 12 MINS. & SHARE A ROWER AS NEEDED)
8/5 CALORIE ROW (8 CALS. MEN, 5 CALS. WOMEN/TEENS/MEN MOD)
5 CLUSTERS (CLEAN -THRUSTERS) 115/75 (RX+ 135/95)

COOL DOWN