Thursday (1Sept16)

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 

Front squat 

6×2@70%

3 rounds:

800m run 

Rest 1/2 time as run

1000m row 

Rest 1/2 time as row 

-record total time with rest-

Wednesday (31Aug16)

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

WOD:

20mins to work up to a 3RM back squat 

Work up to a 5RM deadlift

– 

For time:

30 muscle ups 

-15min cap-
*scale: 

A)30 jumping or banded ring muscle ups 

Or 

B)30 strict pull ups & 30 strict dips 

Or

C)60 ring rows & 60 push ups 

Extra Credit 

50 strict HSPUs

Scale: less ROM, partner assisted, seated KB press

Scale up: deficit 

Tuesday (30Aug16)

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

WOD:

20mins group foam roll/mobility 

Every minute on the minute for 7mins 

3 hang power snatches @ 80-90% of P.SN 

For time:

3 rounds:

500m row 

21 burpees 

100 doubleunders*

*scale: 50, 30, 15 doubleunders or 300singles 

Extra Credit

Squat Everyday 

3RM paused front squat 

Monday (29Aug16) 

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

WOD

5min EMOM 

2 power clean & power jerks AHAP 

20mins to work up to a 2RM paused back squat (2sec pause)

EMOM 6mins 

Min 1 – 21 thrusters 65/95

Min 2 – 21 pull ups 

Min 3- 15 thrusters 65/95

Min 4 – 15 pull ups 

Min 5- 9 thrusters 65/95

Min 6- 9 thrusters 65/95

Pass or fail. Scale to match your ability. 

*try scaling up: 95/135 & chest 2 bars*

 Extra Credit 

5 rounds 

5 strict press AHAP

5 bent over row AHAP