Monday (1Aug16) 

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

WOD

20mins to work up to a 1RM Enderton F.S. Complex 

For time:

10 squat cleans 165/245 

8 squat cleans 180/265

6 squat cleans 195/285

4 squat cleans 205/305

2 squat cleans 216/325

-cap 15min cap 
Scale:

Start with weight and go up 20lbs each set

A)225-305

B)205-285

C)185-245

D) women’s RX

Start with weight and go up 10lbs each set 

E) 145-185

F)125-165

G)105-145 

H) 95-135

I) 75-115

J) 55-95

K) 35-75 

Extra Credit

Strict pull ups 

5×5 AHAP

Strict dips 

5×5 AHAP 

Saturday (30July16) 

Open Gym 9am-noonTeam WOD 11:15am 

Lift:

Bench press 

10×1@90%

5×5 bent over row AHAP 

Squat Everyday 

Front Squat 

6×2@70%

Team WOD

“Double DT”

10 Rounds

12 Deadlifts 105/155

9 Hang Cleans 105/155

6 Jerks 105/155

*team or individual* 

Friday (29July16) 

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

WOD

20mins to work up to a 1RM front squat 

Snatch ladder 

10 squat snatches 185/135 lb.

8 squat snatches 205/145 lb

6 squat snatches 225/155 lb

4 squat snatches 245/165 lb

2 squat snatches 265/175 lb
Time cap: 15 minutes 

Scaling: 

A) 165/185/205/225/245

B) 145/165/185/205/225

C) 145/155/165/185/205

D) 115/135/145/155/165

E) 95/115/135/145/155

F)85/95/115/135/145

G)75/85/95/115/135

H)65/75/85/95/115

I)55/65/75/85/95

J)45/55/65/75/85

K)35/45/55/65/75

L)15/25/35/45/55

M)15/20/25/30/35/40
Extra Credit 

4 rounds 

15-20 barbell roll outs 

10 barbell good mornings AHAP  

Thursday(28July16) 

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 WOD: 

Squat Everyday 

Back squat 

6×2@70%

For consistent pace:

30min row 

Or 

40min run