Monday(25Sept16)

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

WOD:

Work up to a 5RM front squat 

Work up to a 3RM hang clean 

5min AMRAP

3 ring muscle ups*

6 burpees 

*scaled: less reps, jumping or assisted muscle ups, 6 ring/box dips 

Extra Credit  

4 rounds 

10 strict pull ups AHAP

8-10 strict KB/DB press AHAP 

Saturday (24Saturday16) 

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 10RM front squat 

Bench Press 

5×3 @ 80% 

4×9 @ 45% (focus on speed)

Barbell bent over row 

5×5 AHAP 

Team WOD:

Teams of 2-

100 doubleunders 

42 thrusters 65/95

200m run*

42 pull ups 

200m run

30 thrusters 65/95

200m run

30 pull ups 

200m run

18 thrusters 65/95 

200m run

18 pull ups 

100 doubleunders 

-split reps whatever way you like-

*run together* 
 

Friday (23Sept16) 

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

 –

WOD:

EMOM 5mins 

3 push press AHAP

Work up to a 

1RM 3sec pause back back squat 

For time- 

In teams of 2 or 3 

6 (12 total) rounds of 

Sled push 100ft-added weight 90/135

100m farmers carry 53/70

*relay style, each person completes the sled push then each person completes the carry (one person working at a time) 

-teams of 3 a person will push and carry at the same time-
Extra Credit 

4 rounds 

8-10 Barbell RDLs AHAP

8-10 (each leg) step ups 12/18in AHAP (back rack barbell) 

8-10 (each leg) Bulgarian split squat AHAP

Then 

50 hip extensions 

Thursday (22Sept16) 

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% 

Teams of 2:

10 rounds (5 a piece) 

1000m row or 800m run

(Or combination of the 2)

Alternate with partner until done.