Wednesday (30Aug17) 

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

WOD:

6min EMOM

Pick A,B,or C based on skill level

A) 

2-6 muscle ups 

-record total reps 

Or

B) 

Odd min: 7 ring kip swings 

Even min: 2-4 jumping muscle ups 

Or

C) 

Odd min: 5-7 dips 

Even min: 7-10 unbroken strict pull ups*

*use bands as needed*’

Class split into 2 teams-

“Team Cindy”

4 rounds of each 

1 team does as many rounds of “Cindy” as possible 

5 pull ups

10 push ups 

15 squats 

While 

Other team runs 400m 

Switch. 

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings 

Tuesday (29Aug17) 

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

WOD:

Clean grip Sotts Press 

5×5 

Every 2mins for 3 rounds

5 touch n go power cleans AHAP 

EMOM 21mins 

Min 1: 12/15 Calorie Row/bike 

Min 2: 15 Box jumps 20/24 

Min 3: 15 kettebell swings 35/53

Immediately followed by 

1min AMRAP

Burpees 

Extra Credit 

Russian dips 

5x 7-10 reps 

(Scale:regular bar dips, bands if needed) 

Monday (28 Aug 17)

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

WOD:

Every 2mins for 3 rounds:

5 front squats @ 80% 

Every 90secs for 3rounds 

5 power jerk @ AHAP

*try to go heavier than last week’s push press*

10min AMRAP:

10 strict handstand push-ups 

20 alternating DB snatches 35/50

40 doubleunders 

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 

*try to increase load from last week*

Saturday (26Aug17)

Open Gym 8am-10am

We will not be having normal class times because of the USAW meet we are hosting. Please feel free to come watch at 11:45am

– 

Open Gym Lift

Bench press:

3×5 @75% 

Then 

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 Back extensions 

Open Gym Metcon

For time 

800m run 

50 wall balls 14/20 9/10ft 

25 overhead squats 95/135 

50 wall balls 14/20 9/10ft 

800m run 

Friday (25Aug17)

Attention!!! We will only be open 8-10am this Saturday because of the USAW meet.

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

WOD:

Every 90secs for 3 rounds 

12 back rack lunges (6 each side)AHAP 

Try to go HEAVIER THEN LAST WEEK 

Back Squat 

20x 60-70%

HEAVIER THEN LAST WEEK 

For time-

3 rounds for time-

10 hang squat clean thruster 75/115

20 toes to bar 

Extra credit-

3-5 rounds of: 

10-15 (each side) single leg RDLs

10-15 Russian KB swings