Friday (30OCT15) 

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

NO 6:30pm class so we can start set up for Halloween Comp

WOD

12mins to work up to a 5RM jerk (any style)

15mins to work up to a 5RM back squat

For time:

10 clean & jerk 95/135 

10 bar facing burpees 

10 clean & jerk 95/135 

10 bar facing burpees 

10 clean & jerk 95/135 

– 

Extra Credit 

strict pull ups

4×8 AHAP  

   

Thursday(29OCT15) 

Open* gym hours-6am-7am

9am-10am

4:30-7:30pm

* 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.

20mins to work through

Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

Open Gym WOD

15 KB Swings *

5 Goblet Squats

5 Push-ups

5 Toes-2-Rings

15 KB Swings

4 Goblet Squats

4 Push-ups

4 Toes-2-Rings

15 KB Swings

3 Goblet Squats……

Until you complete 1 rep of each.

*Choose a weight that will be challenging for you.

If you finish and you’re still wanting, more repeat!

Wednesday(28OCT15) 

WODtimes:

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

WOD

Squat everyday 

5rounds-

1min row for calories 

1min doubleunders

1min rest 

score calories + doubleunders 

Post WOD mobility 

Extra Credit 

3-5 rounds of:

10-15 GHD sit-ups 

10-15 goodmornings (moderate weight) 

  
  

Tuesday(27OCT15) 

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

WOD

Work up to a 5RM touch n go power clean

Squat everyday 

For time:

95/135 Thruster, 10 reps

Run 200 meters

65/95 Thruster, 15 reps

Run 400 meters

45/65 Thruster, 20 reps

Run 800 meters

Extra Credit 

Strict Pull up 5×5 AHAP