WOD:Monday(1JUN15) 

WODtimes:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 
WOD
work up to a 3RM back squat 

Rest 2mins 
3 back squats @ 95% of 3RM
Work up to a 3RM clean deadlift 
Rest 2mins 
3 deadlifts @ 95% of 3RM 
–  
For time: 
5 rounds-
5 unbroken touch ‘n’ go clean&jerks 95/135 
10 lateral bar hop burpees 
– 
Extra Credit
Strict Pull ups 
5×5 AHAP 

WOD:Saturday(30MAY15) 

Open Gym: 9am-noon
Bro-Sesh 10:30-11:15am 
WOD 11:15am 
Bro-Sesh 

Work up to an 3RM bench press

Rest 3 mins 
5@95%of 3RM 
Rest 3mins
5@90%of 3RM
WOD
Teams of 2:
14 min AMRAP-
2-4-6-8-10-12…..reps of:
Burpee Box Overs 20/24  
Kettlebell Swings 35/53 
Handstand push ups*
split work whatever way you like
*scale-2x regular push ups 

WOD:Friday(29MAY15) 

WODtimes:
5am, 6am, 9am, noon, 4:30pm, 5:30pm
Open gym: 6:30pm-8pm
WOD

20 mins to find 

Both a 
3RM push press
3RM back squat 
Every 90secs for 13rounds- 

 

round 1- 5 strict pull ups AHAP
round 2- 3 back squats @90% of 3RM 
round 3- 3 push press @90% of 3RM
– 
For time- 
5 rounds: 
20 unbroken wall balls 14/20 10ft 
40 unbroken doubleunders  
*10 min cap 

WOD:Thursday(28MAY15) 

Open* gym hours-
Yoga- 
Open gym WOD:
Run-Rest-Run 
-1600m Run
-3 minute rest
-1200m Run
-2 minute rest
-800m Run
-1 minute rest
-400m Run
*Score = Total time including rests.
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.