Wednesday (1Feb17) 

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

– 

WOD:Every minute on the minute for 5mins 

1 push press + 1 power jerk + 2 split jerk @ 70% of push press 1RM

Teams of 2 or 3:

For time: 

5 rounds-

500m row 

50 doubleunders 

Then

100 handstand push ups

*waterfall style on row/du

*1 person working at a time on HSPUs 

Extra Credit 

Rest 5mins

For time-

Teams of 2:

20 ring muscle up 

or 

20 jumping ring muscle ups 

Or 

40 ring rows 

40 push ups

Tuesday (31Jan17) 

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

WOD:

Every 90secs for 3 rounds- 

10 touch’n’go power snatches @ 50% of 1RM 

Every minute on the minute for 5mins

1 set of unbroken chest to bar pull ups @ 60% of max set 

3 rounds 

AMRAP 2:30mins 

Burpees 

Rest 1min

Extra Credit 

Dips: Same as C2Bs

Monday (30Jan17) 

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

WOD:

15mins to work up to a 5RM touch’n’go squat clean 

Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars

  50 double-unders

  15 squat cleans 85/135

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  13 squat cleans 115/185

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  11 squat cleans 145/225 

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  9 squat cleans 175/275

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  7 squat cleans, 205/315 

Stop at 20 minutes.

Extra Credit 

Super set

4 rounds 

10 good mornings

10 bent over rows 

15-25 GHD sit-ups 

Saturday (28Jan17) 

Open Gym 9am-noon

Team WOD 11:15am 

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

Lift

Bench Press

5×5 @ 80% 

Super set 

3×10 barbell strict press AHAP

3×10 strict pull up AHAP

Team WOD

20min AMRAP

5 deadlifts 

4 hang power cleans 

3 front squats 

2 jerks 

*pick your own weight* 

*Alternate with you partner* 

*each set must be completed without dropping the bar* 

*score is rounds x weight* 

-Rest 5 mins-

5min AMRAP

Chest to bar pull ups 

-one partner working at a time- 

Friday (27Jan17) 

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

– 

WOD:

Every 90secs for 4rounds 
5 back squats @ 70%
-focus on speed- 


8-minute AMRAP (as many rounds as possible)
10 deadlifts 95/135

15 box jumps 20/24*

15 deadlifts 135/185

15 box jumps 

20 deadlifts 155/225

15 box jumps

25 deadlifts 185/275

15 box jumps

30 deadlifts 205/315

15 box jumps

35 deadlifts 225/365

15 box jumps 
*step ups are permitted 

Extra Credit 

For time 

10 muscle ups

Or

30 transitions + 30 dips 

Or

30 pull up + 30 dips