New Years Day 

Open Gym Team WOD: 4pm 

“Count down to 2017”

For time:

Teams of 2-

10-9-8-7-6-5-4-3-2-1reps of

Strict pull ups

Kettlebell snatch, alternating 35/53

Single arm kettlebell thruster, left 35/53 

Single arm kettle thruster, right 35/53

Weighted pistol, alternating 35/53 

-Followed immediately by-

2017 meter row  

Partner A does 10 strict pull ups, Partner B does 10 strict pull ups, Partner A does 10 kettlebell snatches, Partner B does 10 kettlebell snatches, Partner A does 10 single arm kettlebell thrusters left …… and so on ……. switch off when ever you like on the row. 



Friday (30Dec16) 

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

WOD:

10mins to work up to a fast 10RM back squat.-

Team WOD: 

3 rounds for time of: 

50 partner wallballs 

20x20m farmers carry 53/70 (each hand)

1000m row 

50 partner box jumps 20/24 

*one partner working at a time

*farmers carry: switch off when ever you like 5 burpee penalty if the bells touch the ground.

Extra Credit 

5 rounds 

20 steps death march AHAP 

10 KB/DB bent over rows 

8-10 GHRs 

Thursday (29Dec16) 

Open Gym Times

5am-7am 

9am-10am

Noon-1pm

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:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,     

10 kick up attempts 

Open Gym Metcon: 

15min EMOM

150/200m row 

Wednesday (28Dec16) 

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

WOD:

Work up to a 10RM touch’n’go snatch (any style) 

Kipping Handstand practice 

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10reps of:

Handstand push ups 

Over the bar burpees 

Deadlifts 135/185 

Extra Credit 

Rest 5mins 

For time:

1000m row 

Or

800m run 

Tuesday (28Dec16) 

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

WOD:

Every 2mins 

3×5 touch’n’go clean & jerk (any style) @80% of 5RM

Then 

1×10 clean & jerk @ 70%

*try to stay T’n’go 

3×5 clean deadlift at 100% of max clean 

For time:

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 

50 toes-to-bars

40 wall-ball shots 14/20 9/10

30 cleans 95/135 

20 muscle-ups

Extra Credit 

Every 90secs 

1) 5 strict pull ups AHAP 

2) 5 strict dips AHAP