Tuesday (1Aug17) 

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

WOD:

Work up to a max

Snatch + hang snatch 

For time:

Run 400m 

150 doubleunders 

50 burpess

Run 400m 

100 doubleunders 

35 burpees 

Run 400m 

50 doubleunders 

20 burpess

Extra Credit 

Ring dips 

5×10 AHAP 

Monday (31July17) 

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

WOD:

Every 2mins for 5rounds 

clean + hang clean + front squat + jerk

*starting at 70%

Every 2mins for 5rounds 

clean into Enderton Front Squat Complex @ ending weight of ☝️

10min AMRAP 

CINDY 

5 pull ups 

10 push ups 

15 squats 

or

MARY 

5 handstand push up

10 pistols alternating 

15 air squats 

Extra Credit

3-4 rounds not for time: 

5 Turkish get ups, left 

5 Turkish get ups, right 

10-15 (each side) single arm KB row 

Saturday (29July17) 

Open Gym 9am-noonTeamWOD 11:15am 

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

Lift

Shoulder press:

3x max reps at 90% 

Then

Superset for 4rounds

10 kettlebell strict press

10 kettlebell bent over row

10-15 toes to bar (strict if possible) 

*sub knees ups* 

TeamWOD

For time: 

50-40-30-20-10reps of:

Box jumps 20/24

Kettlebell swings 35/53

Push press 35/45

Overhead plate lunges 35/45

Doubleunders x3 

Friday (28July17)

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

WOD:

Every min on the min for 5 mins  

1 split jerk @ 80%

(2sec pause in dip & catch) 

6 rounds every 90secs 

1 paused back squats @85% (3sec pause)

For time-

100 wallballs 14/20 9/10ft * 

*every time you break do 15 toes to bar* 

Extra Credit 

3-5 rounds of: 

10-15 barbell RDLs 

8-10 (each leg ) back rack lunges 

Thursday (27July17) 

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 Skill:

Have fun!!!
Work up to a 1RM max deficit HSPU- strict & kipping
Work up to a 1RM weighted pistol squat. Must do weight on both sides.
PRACTICE:

3×10 HSPUs (modified as needed) 

Or 

4x 30s-1min Handstand hold/ plank hold 
3×10 pistols each leg (modify as need)
Open Gym WOD:

For calories-

20 rounds 

30secs work 30secs rest 

Bike or row.