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STUDIO CITY

WOD

“T”
5 rounds for time of:
•100-meter sprint
•10 squat clean thrusters
•15 kettlebell swings
•100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

Accessory
DB Bench press
10-10-10-10
:30 L- sit hold

HERMOSA BEACH
WOD
PART A
100 Calorie Assault Bike @ 80% 

Rest 5 min 

PART B
4 Rounds Not for time:
10 Battle Rope (power) Slams (max effort)
Rest 30-60 seconds
10/10 Skater Plyos (max effort speed/distance)
Rest 30-60 seconds
10 Plyometric Depth Jumps (box to box)
(advanced) Plyometric Box Jumps (same box)
Rest 30-60 seconds

Rest 5 min

PART C
4 Rounds @ 80%
10/10 Single-arm Suitcase Deadlift (32/24kg)
15 Toes to Bar

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