WOD:Saturday(1Aug15)

Open Gym: 9am-noonBro-Sesh 10:30-11:15am 

Team WOD 11:15am 

Bro-Sesh

Bench press

5@65%

5@75%

5+@85% 

Team WOD 

Teams of 3-

50 tire flips 

50 in & outs 

50 tire flips 

50 in & outs

9 leg less rope climbs 15ft* 

125 hang to overhead, 95lbs 

*scale: use legs or each rope climb will each 10 pull ups  

 

WOD:Friday(31July15) 

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

Open gym: 6:30pm-8pm

Squat Snatch speed ladder 

For time: 

15 weights going up 5lbs each time unless otherwise indicated 

A.15-85 (switch to women’s bar at 35lbs)

B.35-105

C.55-125 

D.75-145 

E. 95-165 

F.110-180

G.130-200

H.155-225

I.175-250

J.190,200-275

7min cap

2 heats
Heat 2 loads for heat 1 and vice versa

1 bar (except if otherwise indicated ) 

Switch out to larger plates 

Record time to finish last weight or record last weight complete 

Every 90secs 3 rounds 

5 front squats @ 70% 

Focus on speed 

4 rounds not for time 

10 strict pull ups AHAP 

10 (each leg) single leg RDLs AHAP

15 back extensions weighted 

Extra Credit 

For time:

50 burpee over the box jumps 20/24 

WOD:Thursday(30July15) 

Open* gym hours-6am-7am

9am-10am

4:30-7:30pm

Max Out Thursday Josh & Justin’s Farewell 

6pm

Yoga- 

6:30pm 

Open gym WOD

1,600m Run (Time trial = fast as you can) 

3 min Rest

1,200m Run

2 min Rest

800m SPRINT

1 min Rest

400m SPRINT

Score = Total time minus the 6 minutes of rest. The goal should be to maintain a competitive split for each portion. For example, if you run a seven-minute mile, you should strive to maintain a 1:45 pace for 400 meters.
* 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.

  

WOD:Wednesday(29JULY15)

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

WOD:

15min to work up to a 1RM clean&jerk 

1/2 Murph

800m run

50 pull ups 

100 push ups 

150 squats 

800m run 

-unpartition- 

*wear a weight vest or body armor if you have it* 

Post WOD recovery/mobility 

Extra Credit 

10-15 minute of additional recovery/mobility work 
  

WOD:Tuesday(28July15) 

5am-7am(open gym) 

9am(Marsia)

Noon(Liz)

4:30(Leah) 

5:30(Leah) 

6:30(Marisa)

WOD:

Every 90secs for 10rounds 

1-2 Back Squat@90%

*record total completed reps*

3 rounds for time of:

100 double-unders

7 hang power clean and jerks (185 / 115 lb.)

*scale: 25 or 50 doubleunders OR 3x singles/ 65-75% of 1RM C&J

Extra Credit 

Every 2mins for 3rounds-

10 strict dips AHAP