Friday (30June17) 

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

WOD:

EMOM 6mins: 

2 paused back squats 5secs @70% 

Then max reps (no pause) @70%  

For time- 

5 rounds 

4 bar muscle ups 

6 deadlifts 205/315 

8 lateral over the bar burpees 

Extra credit

3-5 rounds of: 

8-10 good mornings (heavy)

8-10 glute ham raises* 

*sub back extensions 

Thursday (29June17) 

Open* gym hours-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 WOD

For time: 

200m run 

3 Rope Climbs

400m run 

3 Rope Climbs 

800m run 

3 Rope Climbs 

400m run

3 Rope Climbs 

200m run 

*scale: less height, use legs, 5x rope pull seated to standing 

Wednesday (28June17) 

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

WOD:

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

For time-

5rounds 

8 power snatches 75/115

12 toes to bar 

24 doubleunders 

*rest 30 secs between rounds 

Extra Credit 

Super set 

4x 10-15 back extensions 

3x 1min plank hold 
 

Tuesday (27June17) 

WOD: 
5rounds every 2mins

3 paused front squats @ 75% 

(3 sec pause) 

Teams of 2- 

20min AMRAP 

5 hang squat cleans 95/135 

10 front rack lunges 95/135 (alternating/stationary) 

15 box jumps 20/24

(Switch after each round is complete) 

Extra Credit 

Immediately following team WOD

For time:

Row/Air Bike 

100 cals (team)

Or 

50 cals (individual)

(Alternate whenever you like)

Monday (26June17) 

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

WOD:

Every 90secs for 10 rounds-

Starting at 50% of your jerk 

1 push press + 1 power jerk + 2 split jerk 

Rising bar 

10mins of handstand push-up progressions or work on handstand walks 

 –

For time- 

21-15-9reps of:

Handstand push-ups 

Pull ups 
RX’d+ :strict HSPUs and C2B pull-ups 

 – 

Extra Credit

Super set 

4 rounds-

Waiter’s walks (25 steps each arm)

10-15 ring rows (try elevating feet)