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Studio City

STRENGTH

Bench Press 4-4-4-4
In between each Bench perform 2 Rope Climbs

WOD

“Ground Control”
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (24/16)
Minute 3: Max Calorie Row**
Minute 4: Rest

** For every rep not completed in minute 1 and 2 ; the athlete must deduct from the calories rowed ….
Score=the calories rowed after min1 and min2 
Scale the reps in order to be successful for all rounds 

Accessory: 4 sets 
40 second plank hols 
20 weighted situps 
15 Hollow body hold on floor


HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
1 Power Snatch
+ 2 Snatch Balance
+ 1 Overhead Squat

building in weight

WOD
EMOM for 12 minutes:
M1: 25ft Handstand Walk (scale: 20 wall facing shoulder taps)
+ Max Burpees
M2: 40 Double Unders
+ Max Chest to Bar Pull Ups
M3: Rest

Total Reps

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