Friday (1Dec17)

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

WOD:

EMOM for 15mins 

1 back squat 80-100+% 

Teams of 2-

10 rounds for time of: 

(5 each)

25 Cal Row

20 Kettlebell Snatches 35/53 (10/10) 

15 Burpees 

5 Muscle ups

partner A does one round then partner B does one round the partner A does one round etc etc 

Extra Credit 

4 rounds NFT-

20-25 heavy Russian swings 

10 each leg KB/DB step ups 

Thursday (30Nov17)

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

Wednesday (29Nov17)

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

WOD:

Every 2mins:

10 each leg weighted pistol or pistol practice 

For time 

10 rounds

12/15 cals assault bike

20 air squats

10 handstand push ups

Extra Credit 

For time-

10 legless rope climbs (15ft)

*scale: less height, use legs, 5:1 rope get ups 

Tuesday (28Nov17)

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

WOD:

Work up to a 1RM power clean 

For time-

4 rounds of: 

15 toes to bar

50 double unders

10 front squats 105/155 

Extra Credit 

4 rounds NFT-

10-15 barbell roll outs 

10-15 supermans 

Monday (27Nov17)

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

WOD:

Work up to a 1RM power snatch 

Isabel

For time:

30 power snatches 95/135 

(6min cap) 

Extra Credit 

EMOM 5mins 

3-5 strict chest to bar*

-immediately followed by-

EMOM 5mins

5-10 strict ring dips 

*scale as needed*