Saturday (1Oct16)

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift:

Work up to a 8RM Back Squat 

Bench Press 

AMRAP @90% 

3×3 @75%

+

AMRAP @75% 

Barbell bent over row 

5×5 AHAP 

Team WOD:

Teams of 2-

5 Rounds for time of:

4 Rope climbs*

20 Toes to bar

30 Walking lunges with 45lb plate held overhead

Run 400 meters (together) 

Split reps whatever way you like-

*sub 10 ring rows per climb

 

Friday(30Sept16) 

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

WOD:

EMOM 5mins 

2 jerks @ 75+%

Work up to a 1RM paused front squat 

– 

5 rounds for time of:

20 wall balls 14/20 9/10ft 

10 deadlifts 155/225 

Extra Credit 

3-5 rounds of:

8-10 glute ham raises

8-10 front rack lunges 

Then…

100 banded good mornings

Thursday (29Sept16) 

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 WOD: 

Back Squat 

6×2 @70% 

10 rounds:

200m run 

10 burpees

250m row 

Wednesday (28Sept16) 

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

WOD:

Group mobility

Work up to a 3RM push press

21 minute EMOM

1st minute- 5 hang power cleans 105/155 

2nd minute- 10-15 handstand push-ups*

3rd minute- 15 box jumps 20/24

*scale: less ROM or regular push ups

Extra Credit 

Rest 5mins 

For time: 

200 doubleunders 

*5min cap*

Front Squat 

6×2 @70% 

Tuesday (25Sept16)

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

WOD:

Work up to a 5RM back squat 

EMOM for 8mins 

1 snatch at 80+% 

– 

For time: 

40 Kettlebell swings 53/70

30 Toes to bar 

Run 400 meters

Extra Credit  

Practice Handstand walks

-try going max distance in 5min-