Friday(1July16)

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

– 

WOD:

Work up to a heavy single 

1 push press + 1 power jerk + 2 split jerks 

Every 45secs for 10rounds 

2 back squat at 80% 

Elizabeth

For time:

21-15-9 reps of

Power cleans 95/135

Ring dips 

Extra Credit 

4 rounds 

15-25 GHD sit up

20 banded good mornings 

Thursday (30June16) 

Open* gym hours-5am-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

Open Gym Metcon:

Running-

3 rounds of:

3×400 

Rest sets 90secs between runs 

Rest 4mins between rounds 

MUST BE NEGATIVE SPLITS (Progressively faster each set. EX: 2:00,1:56,1:50) 

-record fastest and slowest times-

Wednesday (29June16) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs for 8rounds:

1 – 3 position snatch

 (Hip/above knee/below knee)

(start at 60% of clean and work up each round)

For time: 

3 rounds-

10 hang power snatch 95/135 

10 burpee box jumps 24/28

Then 

50 pull ups 

Extra Credit 

3×10 barbell RDLs 

3×10 barbell bent over rows 

Tuesday(28June16) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

EMOM 5mins 

1-3 bar muscle ups*

*scale: banded or jumping*

Or 

3-7 chest to bar

*scale: jumping chest to bar*

Every 90secs for 8rounds:

1 clean into the Enderton Front Squat Complex (start at 60% of clean and work up each round)

•3sec pause•double bounce•front squat•

Team WOD

For time:

Teams of 2-

20 rounds (10 each) 

10 push press 75/115 

100-meter sprint 

Switch 

Extra Credit 

Handstand work

-walking

-freestanding 

-wall assisted holds 

Monday (27June16)

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

– 

WOD:

Every 90secs for 5 rounds:5 overhead squats @ 70% 

– 

For time:

4 rounds- 

5 Deadlift 225/315 

10 Burpees 

15 Calorie Row

20 kettlebell swings 53/70 

Extra Credit 

3 rounds 

10 strict chin up AHAP

10 strict HSPUs AHAP*

*scale: less ROM, partner assisted, box, or 1min hold / scale up: deficit