Tuesday (1Sept16) 

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

WOD:

Every 90secs for 5 rounds:

2 power clean & power jerk @80%

2 rounds:

1min AMRAP

Clean & jerk @ 50% 

Rest 1min

15min AMRAP

9 deadlifts 105/155 

12 push ups 

15 box jumps 20/24 

Extra Ctedit 

4 rounds 

20-25 GHD sit ups 

20 step death march 

Monday (31Oct16) 

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

WOD:

Sotts Press (snatch)

5×5 working up 

Work up to a max snatch + hang snatch 

Snatch pulls 

3×5 @ complex weight 

Every 90secs for 10 rounds 

1) 10 unbroken strict pull ups AHAP

2) 10 unbroken strict dips AHAP 

Extra Credit

For time:

300 doubleunders 

-every time you break do 10 burpees- 

10min cap 

Friday (28Oct16) 

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

WOD:

Every 2 mins 

Back squat

4×6 @ 75% 

AMRAP @80% 

Every 90secs 

Push press

5×5 @ 75% 

3 rounds for time: 

10 Deadlift 185/275 

15 Box Jumps 20/24 

20 Pull-ups

Extra Credit 

3-5 rounds 

20 Double kettlebell overhead lunge AHAP 

10 kettlebell step ups (each leg) 16/20 AHAP 

10 kettlebell strict press AHAP

10 kettlebell bent over row 

Muscle up Extra Credit 

In as few sets as possible:

10 muscle ups 

Or

3 rounds 

10 kip swings on rings 

10 banded transition

Or 

3 rounds 

10 kip swings on bar 

10 strict pull ups 

10 dips 

Thursday (27Oct16) 

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 Skill:

5rounds:

Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

10 rounds

400m*

Equal rest to work 

*try to keep within 10secs each round*

Wednesday (26Oct16) 

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

WOD:

:00-:12

“Nasty Girls

For time-

3 rounds:

50 squats 

7 muscle ups 

10 hang power cleans 95/135 

:12-:17

Rest 5mins 

:17-:22

5min AMRAP

3 handstand push ups 

6 alt. pistols

8 Russian kettlebell swings 53/70 

:22-:27

5 mins rest  

:27

For time:

1 mile 

Extra Credit 

front squat 

4×4@80%