andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
8-6-4-2-1 DEADLIFT; ASCENDING

WOD
AMRAP 15 MINS:
100 DOUBLE UNDERS / MOD: R+A OR 200 SINGLES
50 WALL BALLS 20/14
25 PULLUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 PRESS; ASCENDING

WOD
8 ROUNDS, EVERY :30 (12 MINS.):
1 ROPE CLIMB (RX+ LEGLESS)
10 PUSHUPS
10 SWINGS 53/35 (RX+70/53)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, 1:00 ON / 1:30 OFF:
20/15 CALORIE ROW (RX+ 25/20)
FOR EVERY CALORIE YOU DON’T GET DURING THE 5 SETS
YOU OWE 4 BURPEES

WOD
4 ROUNDS FOR TIME:
20 MED BALL STEPUPS 24/20″, 30/20
15 MED BALL SITUPS
10 TOES TO BAR

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 3 STRICT PULLUP; ACROSS
EVEN: 3 HANG POWER CLEAN; ASCENDING

WOD
10-8-6-4-2 REPS FOR TIME OF:
HANG POWER CLEANS 155/105 (RX+ 185/130)
STRICT HANDSTAND PUSHUPS (RX+ 45/25)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY :90 SEC:
5-4-3-2-1 OVERHEAD SQUAT; ASCENDING

WOD
AMRAP 10 MINS:
10 SQUAT SNATCHES 75/55
15 BURPEES

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WARMUP
INSTRUCTOR LED

WOD 1
FROM 0:00-10:00
30 MUSCLE UPS FOR TIME:
MOD
30 C2B PULLUPS
30 RING DIPS
(YOU MAY PARTITION REPS)

WOD 2
FROM 10:00-25:00
FOR TIME:
50 CAL ROW
50 TOES TO BAR
50 WALL BALLS 20/14
50 HAND RELEASE PUSHUPS
MOD: 40s,30s

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY 30 SECONDS:
UNBROKEN POWER SNATCH 115/80 (RX+145/100)
*TOTAL REPS

WOD
4 ROUNDS, 20 MIN. EMOM:
1; 90FT SLED PUSH 70/50
2; 10 BURPEES
3; 20 RUSSIAN SWINGS 53/35
4; 140FT BEAR CRAWL
5; REST

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS; ACROSS

WOD
5 ROUNDS FOR TIME:
12 DEADLIFTS 115/80 (RX+ 155/115)
9 BOX JUMPS/STEPUPS 24/20″ RX+ (BOX JUMPS ONLY)
6 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 4,3,2,1 ROPE CLIMB / FLOOR CLIMB 6,5,4,3
2; :30 SEC HOLLOW HOLD
3; 25 SQAUTS

WOD
FOR TIME:
1000M ROW
THEN, 40-30-20-10
SITUPS
LUNGES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 3 MINS:
10-8-6-4-2 UNBROKEN TOUCH & GO SQUAT CLEANS; ASCENDING

WOD
AMRAP 10 MINS:
20 ALT. DB POWER SNATCHES 55/35
20 DOUBLE UNDERS / MOD: R+A OR 40 SINGLES
EVERY ROUND DO 2 LESS REPS OF POWER SNATCHES
SCORE IS TOTAL NUMBER OF POWER SNATCHES

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