andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
1; :30 SEC PLANK (ARMS OUT)
2; 1 STRICT PULLUP
3; L-TOES TO BAR

WOD
6 ROUNDS FOR TIME:
5 BOX JUMPS 24/20 (RX+ 30/24)
10 PULLUPS (RX+ C2B)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 HANG POWER CLEANS + FRONT SQUAT; ASCENDING

WOD
AMRAP 7 MINS:
10 FRONT SQUATS 115/80 (RX+ 135/95)
10 PUSH JERKS

AFTERMATH
3 SETS; EVERY 2 MINS:
5 BENTOVER ROWS; ASCENDING
15 PUSHUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
1; ROPE CLIMB (PICK A NUMBER) / MOD. FLOOR CLIMBS FOR :30 SEC
2; HANDSTAND HOLD / MOD. WALL CLIMB POSITION
3; 15 HOLLOW ROCKS

WOD
4 ROUNDS FOR TIME:
18-15-12-9 ROW CALORIES (RX+ 27-21-15-9)
27-21-15-9 KB SWINGS 53/35 (RX+ 70/53)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
3 BACK SQUATS; 75% ACROSS

WOD
AMRAP 10 MINS:
5 MUSCLE UPS / MOD. 10 RING DIPS
15 HANG POWER CLEANS 95/65
30 MOUNTAIN CLIMBERS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 SETS, EVERY :20 SEC:
1 POWER SNATCH
(TRY TO USE SAME WEIGHT FROM 11/29; 20X:30SEC)

WOD
FOR TIME:
40 SLAM BALL 30/20 (RX+ 10 D-BALL CLEANS 100/80, RX++ 150/100)
20 GOBLET LUNGES 53/35 (RX+ 70/53)
30 HAND RELEASE PUSHUPS
40 GOBLET SQUATS 53/35 (RX+70/53)
50 SITUPS
60 DOUBLE UNDERS / MOD. REPS + ATTEMPTS OR 150 SINGLES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
10-8-6-4-2 SUMO DEADLIFT

WOD
4 ROUNDS FOR TIME W/ 20 MIN. CAP:
25 WALL BALLS 20/14
12 HANDSTAND PUSHUPS / MOD: BOX HSPU
2 SUMO DEADLIFTS 315/205 (RX+365/235)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 PUSH PRESS; ACROSS

WOD
8 MIN. LADDER:
1 TOES TO BAR
1 PULLUP (RX+ C2B)
1 BURPEE

AFTERMATH
3 SETS, EVERY 2 MIN:
2 SPLIT JERKS; ASCENDING

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 5 PULLUPS
EVEN: :15 SEC L-SIT (PULLUP BAR)

WOD
10-8-6-4-2 REPS FOR TIME OF:
HANG POWER SNATCHES 115/75 (RX+ 135/95)
BACK SQUATS X2

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. CAP:
3RM FRONT SQUAT

WOD
6 ROUNDS, EMOM (24 MINS):
1; 70′ WALKING LUNGE
2; 50′ BURPEE BROAD JUMP
3; REST
4; 20/15 CALORIE ROW
ON FINAL ROW GO FOR MAX CALORIES IN THE MINUTE
SCORE IS THE LOWEST CAL ROW PLUS LAST CAL ROW

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