Saturday (1Apr17) 

Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Strict press 

Work up to a 30RM

Team WOD

One person working at a time:

For time:

10 DB snatches 

15 burpee box jumps 

20 DB snatches 

15 burpee box jumps 

30 DB snatches 

15 burpee box jumps 

40 DB snatches 

15 burpee box jumps 

50 DB snatches 

15 burpee box jumps 

-Rest 5 mins-

AMRAP 12mins-

2 rounds of:

  50-ft. weighted walking lunge

  16 toes-to-bars

  8 power cleans

Then, 2 rounds of:

  50-ft. weighted walking lunge

  16 bar muscle-ups

  8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

-Rest 5 mins-

Prior to 8:00, complete:

3 rounds of:

    6 chest-to-bar pull-ups

    6 squat snatches, 65/95 lb.

Then, 3 rounds of:

    7 chest-to-bar pull-ups

    5 squat snatches, 95/135 lb.

*Prior to 12:00, complete 3 rounds of:

    8 chest-to-bar pull-ups

    4 squat snatches,135/185 lb.

*Prior to 16:00, complete 3 rounds of:

    9 chest-to-bar pull-ups

    3 squat snatches, 155/225 lb.

*Prior to 20:00, complete 3 rounds of:

    10 chest-to-bar pull-ups

    2 squat snatches, 175/245 lb.

Prior to 24:00, complete 3 rounds of:

    11 chest-to-bar pull-ups

    1 squat snatch 185/265 lb.

-Rest 5mins-

AMRAP 13 

55 deadlifts, 155/225

55 wall-ball shots, 14/20 9/10

55-calorie row

55 handstand push-ups

-Rest 5mins-

10 rounds for time of:

9 thrusters 65/95

35 double-unders

Friday (31Mar17) 

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

10mins to work up to a max muscle snatch 

Every minute on the minute for 7rounds 

1- 3sec paused back squat @ 70% 

For time-

4rounds:

30 doubleunders 

10 burpees 

15 kettlebell swings 35/53 

20 cal row 

Extra Credit

Mobility/ ROMWOD 

Thursday (30Mar17) 

Open* gym hours-6am-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.

DELOAD- work on a skill, mobility or workout you missed this week.

Suggestion:

Thursday’s ROMWOD 

Wednesday (29Mar17) 

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

WOD:

Gymnastic skill work

Happy Birthday Adam!!!

5 rounds for time: 

3 ring muscle ups w/ 20lb vest 

6 bodyweight squat cleans 

3 bodyweight jerks 

6 deficit handstand push ups 

*male: 2×45 each side w/ abmat or 1×45 & 1×25

*female: 1×45 & 1×25 each side w/ abmat or 1×45 


Extra Credit 

Mobility/ROMWOD 

Tuesday (28Mar17) 

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

– 

WOD:

Every min on the min for 5mins 

5 press from the split 

* start light increase load*

Every min on the min for 5mins 

1 power clean & split jerk @ 70% 

5 rounds for time

10 pull ups 

20 wall balls 14/20 9/10

Extra Credit 

Mobility/ ROMWOD