WOD:Wednesday(1JULY15) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Pre WOD Mobility 

Push press from split 

5×5

Every 90sec for 5 rounds 

Push press + Power Jerk + 2 Split Jerks @ 95% of last week or 85-90% of push press 

– 

For time

1 mile run 

Extra Credit

3 x 45sec plank hold 

Rest 1min between sets 

  

WOD:Tuesday(30JUN15) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 2min for 5rounds-

2x 1hang clean + 1 clean @90% of last weeks weight or 75% of 1RM

– 

Every 2mins for 5rounds-

3 three sec paused front squats @80-85% 

Teams of 2-

For time-

1000m row

*switch whenever you want* 

150 wallballs 14/20

*Switch ever 15reps*

*Unbroken sets*

Extra Credit

Strict dip

5×5 AHAP 

WOD:MONDAY(29JUN15) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD:

EMOM 3mins-

5 rep kipping complex

(Bar muscle ups, chest to bar pull ups, pull ups, or kip swings)

*Record total successful reps* 

Every 90secs for 5rounds-

2x 1hang snatch + 1 snatch @90% of last weeks weight or 75% of 1RM 

5min AMRAP-

5 strict HSPUs

5 burpee box jumps 20/24 

Extra Credit 

Back extensions 

4×15 weighted 

  

SundOly & Kari’s B-Day WOD (28JUN15)

There will be donuts!!!

9:30: Oly lifting w/ Jared Enderton 

11am: Kari’s B-day WOD

25min AMRAP
6 stone to shoulder 115/175
28 body weight deadlifts 
90m KB farmers carry 53/70*
*every time you drop the bells do 5 burpee* 

  

WOD:Saturday(27JUN15)

Open Gym-9am-noon

Bro-Sesh-10:30-11:15am 

WOD-11:15am 

Bro-Sesh:

Bench press

5@65%

5@75%

5+@85% 

Team WOD:

Coach Adam’s sunrise