andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SUMO DEADLIFT
FIND YOUR TOUCH AND GO 5RM

WOD
5 ROUNDS FOR TIME:
15 POWER CLEANS 115/75 (RX+135/95)
200M RUN

AFTERMATH
UP TO 50 STRICT PULLUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 MIN. TIME CAP:
PUSH PRESS 5-5-5; START AT 70% OF 1RM PP
PUSH JERK 3-3-3-3-3; START AT 80% OF 1RM PJ
SPLIT JERK 1-1-1; START AT 90% OF 1RM SJ

WOD
FOR TOTAL REPS OF AMRAP AND TABATA
AMRAP 7 MINS.
9 BURPEES
1 ROPE CLIMB / MOD. 2 ASCENTS HAND OVER HAND FROM FLOOR)
THEN, REST 1 MIN. BEFORE TABATA SITUPS

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WARMUP
INSTRUCTOR LED

WOD
FOR TIME:
50 WALL BALLS 10′ 20/14
50 JUMPING PULLUPS (BAR MIDWAY BETWEEN WRITST-ELBOW)
50 BOX JUMPS / STEPUPS 20″
REST 2 MINS.
50 WALL BALLS
50 TOES TO BAR
50 DOUBLE UNDERS / MOD. 100 SINGLE UNDERS
REST 2 MINS.
50 WALL BALLS
50 SINGLE ARM KB PUSH PRESS 35/25 (25 EACH ARM)
50 KB SWINGS 35/25

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
FIND 10 REP MAX, THEN EVERY TWO MINS. DO 5 REPS FOR 3 SETS

WOD
ISABEL
FOR TIME:
30 SNATCHES 135/95

OR

RANDY
FOR TIME:
75 POWER SNATCHES 75/55

AFTERMATH
FOR TIME:
800M RUN

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
AT 80% OF 1RM, EVERY TWO MINS. GO FOR MAX REPS

WOD
JACKIE
FOR TIME:
1000M ROW
50 THRUSTERS 45
30 PULLUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PULLUP OR ROPE CLIMB PRACTICE
1RM STRICT OR 5X5 STRICT
KIPPING PRACTICE OR BUTTERFLY PRACTICE
ROPE CLIMB LEGLESS OR IMPROVE EFFICIENCY WITH LEGS

WOD
21-15-9 REPS FOR TIME:
DB CLEAN THRUSTERS 35’s/25’s
STRICT TOES TO BAR

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
EMOM 10 MINS.
SNATCH PULL / SNATCH HIGH PULL / POWER SNATCH / OVERHEAD SQUAT

WOD
FOR TIME:
2000M RUN
180 DOUBLE UNDERS / MOD: 180 MOUNTAIN CLIMBERS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
25 MIN. TIME CAP:
BACK SQUAT
10,9,8,7,6,5,4,3,2,1; START AT 60% AND DO A SET EVERY 2 MINS.

WOD
AMRAP 9 MINS:
5 HAND RELEASE PUSHUPS
5 BOX JUMPS /STEPUPS 24/20
EVERY ROUND INCREASE REPS OF EACH BY 5

AFTERMATH
TABATA HANGING L-HOLD

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WARMUP
INSTRUCTOR LED

WOD
FOR TIME:
20 CHEST TO BAR PULLUPS
10 KB SNATCHES LEFT 35/25 (RX+ 53/35)
10 KB SNATCHES RIGHT
REST 1 MIN.
15 CHEST TO BAR PULLUPS
15 KB SNATCHES LEFT
15 KB SNATCHES RIGHT
REST 1 MIN.
10 CHEST TO BAR PULLUPS
20 KB SNATCHES LEFT
20 KB SNATCHES RIGHT
REST 1 MIN.
50 SINGLE ARM OVERHEAD LUNGES (SPLIT REPS EVENLY,
BUT HOWEVER YOU WANT)

AFTERMATH
FOR TIME:
1000M ROW

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR HANDSTAND PUSHUP
FIND 5RM, THEN EMOM 3 REPS, UNTIL YOU CAN’T GET 3 REPS
CONSECUTIVELY

WOD
FOR TIME:
30 DEADLIFTS 225/155
400M RUN
20 DEADLIFTS
200M RUN
10 DEADLIFTS
40 BURPEES

COOL DOWN