Wednesday (1Nov17) 

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

Every 2mins for 3 rounds:

5 front squats @ 80%

Teams of 2- 

2 rounds for time:

200 doubleunders

150 box jumps 20/24 

100 burpees

Extra Credit– 

4 rounds not for time-

30-60s face up Chinese plank 

Rest 60sec 

30sec each side 

Rest 60sec 

Tuesday (31Oct17) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Work up to a 10RM hang power snatch 

20min AMRAP

“Mary” 

5 HSPUs 

10 pistols 

15 pull ups 

Extra Credit 

3-5 rounds:

10 DB bicep curl 

10 DB/KB push press 

10 DB/KB bent over row 

Monday (30Oct17) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 2mins for 4 rounds- 

5RM touch ‘n’ go power clean & power jerks @starting at 50% of C&J 

*work up 

5 rounds for time of:

4 Muscle-ups

8 Hang squat clean 115/175lbs 

Extra Credit 

Sumo Deadlift 

Work up to a 5RM 

Then 

4 rounds not for time: 

100m farmers carry 53/70 

(Measure 10m course inside) 

10 strict pull ups 

Friday (27Oct17) 

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

Every 2:30min for 2rounds:  

8 Back squat @ 75% 

Every 2mins for 3rounds:

5 deadlifts- start at 60-70%

*you can go up in weight but bar needs to move fast* 

3 rounds 

20 Russian KB swings 53/70 

15 toes to bar 

20 box jumps 20/24 

Extra Credit 

3 rounds-

20 step death march AHAP

10-12 good mornings AHAP