Tuesday (24Oct17) 

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

WOD:

Every 90secs for 4 rounds-

4 front squats @ 80% 

Work up to a 

5RM touch ‘n’ go power snatch 

Tabata

20secs on 10 secs off

8 rounds of each for total reps 

Row for cal

Burpees 

Extra Credit 

3-5 rounds:

5 KB windmills each side (focus on form)

12 Double KB/DB bent over row 

Monday (23Oct17) 

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

WOD:

Every 90secs for 4 rounds- 

5RM touch ‘n’ go power clean @70% of 1RM PC 

15-12-9 reps of

bar muscle ups 

DB thrusters 35/50

50 doubleunders (after every round) 

Extra Credit 

Sumo Deadlift 

3×5

Start at a moderate weight work up in sets

Then 

4 rounds not for time: 

100m farmers carry 53/70 

(Measure 10m course inside) 

10 strict pull ups 

Saturday (21Oct17)

Open Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift:

Incline Bench Press 

3×12 AHAP

DB Incline Bench Press

3×12 AHAP 

Banded Tricep Extension  

3×20 AHAP

DB/KB Rows 

3×20 AHAP

Team WOD– 

Teams of 2: 

200 cal row 

80 Hang Squat Snatch 75/115 

160 Push ups 

80 Muscle Ups*
*sub 2x pull ups 

Friday (20Oct17) 

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

WOD:

Every 2mins for 5 rounds 

5 Back squat @ 75% 

Work up to

5 deadlifts @ 80% 

3 rounds-

20 step death march AHAP

10-12 good mornings AHAP 

Extra Credit 

For time 

3 rounds 

500m row 

15 front squats 115/175 

15 box jumps 24/30 

Thursday (19Oct17) 

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:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • etc etc etc 

Open Gym WOD:

Repeat a workout you missed 

OR 

A low, slow 2000m row plus ROMWOD