W.O.D.

Box Jumps/KBS

Strength Back Squat – 3-2-2-1-1-1 Warm-up Dynamic PVC band stretch Walking knee hugs 100ft 2 Rounds 20 double unders 15 jumping lunges 10 push-ups Workout of the Day EMOM in 12 min: 6 Box Jumps Max Kettlebell Swings (53/35)

Happy Birthday Andy!!

Warm-up Dynamic Butt Kicks Figure Four 3 Rounds Shuttle Run 10 Mountain Climbers 5 Slow Push-ups (pause at bottom) 10 Squats Workout of the Day Andy’s B-DAY WOD 1 Round 60 calorie Row 60 Burpees 60 Sit-ups 60 Back Squats 60 Deadlifts *use same weight on Deadlifts and Back Squats Advanced Buy in: 60 Back …

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KB Lunges/KBS/Double Unders

“Tough Love” Partner WOD @ 6pm…GYM CLOSED THE AFTERNOON BESIDES THE PARTNER WOD & POTLUCK! Warm-up Dynamic PVC Passthroughs Hip Operners Groiners (no measure) 3 Rounds 100m Sprint 10 Russian Twists Workout of the Day 21-15-9-15-21 reps of: KB Lunges (adv. – 70/44lb) KBS (adv. – 70/44lb) Double Unders

Deadlift/T2B/Row

Strength 10 Min. Power Clean – work up to 1RM Warm-up Dynamic Good Mornings Toe Touches High Kicks “Coaches Choice” Workout of the Day 12 min. cap 4 Rounds 15 Deadlifts – pick a lighter weight that can be done unbroken or close to unbroken (adv. – 185/135) 15 T2B (mod. KtoE) w/ any remaining …

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Run/Wall Ball/Pull-ups

Warm-up Dynamic Lunge & Twist Karaoke (no measure) 2 Rounds 250m Row 10 Push-ups 10 Goblet Squats Workout of the Day 400m Run (adv. – 800m) 15 Wall Ball (adv. 20/14) 10 Pull-ups (adv. – chest to bar) 200m Run (400m) 30 Wall Ball 20 Pull-ups 100m Run (200m) 45 Wall Ball 30 Pull-ups

Push Press/Burpees/Box Jumps

Strength Front squat 3×5 (pause 3 sec. at bottom) Warm-up Dynamic PVC Passthroughs Inch Worm (w/ push-up) (no measure) 3 Rounds 1 min. Jumping Squats 1 min. Jump rope or Double Unders 1 min. Push-ups 1 min. rest Workout of the Day AMRAP 10 Min. 3 Push Press 6 Burpees 9 Box Jumps

Row/Back Squats/Sit-ups

Warm-up Dynamic High Kicks Hip Circles Groiners (no measure) 2 Rounds 200m Run 20 Jumping Lunges Workout of the Day Buy in – 75 cal Row 5 Rounds 15 Back Squats (adv. – 135/95) 15 Sit-ups (adv. GHD)

Run/KtoE/Goblet Squats

Partner Warm up One partner runs 200m while other rows. Switch when running partner gets back. 2 rounds each -PVC stretches Workout of the Day 800 m run 20 KtoE (adv. T2B) 20 Goblet squats (adv. 53/35) 400 m run 15 KtoE (T2B) 15 Goblet squats 200 m run 10 KtoE (T2B) 10 Goblet squats

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