Tuesday (12Dec17) 

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

WOD:

Every 90secs for 5 rounds: 

1 snatch pull + 2 hang power snatch + 1 squat snatch @70-75% of 1RM SN

3 rounds-

20/30 Assault Bike 

30 alternating DB snatches 35/50

40 Wallballs 14/20 10ft 

Extra Credit 

EMOM 5mins 

4-6 strict chest to bar*

-immediately followed by-

EMOM 5mins

5-10 strict ring dips (add weight if you can) 

*scale as needed*

Monday (11Dec17) 

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

WOD:

EMOM 10mins 

Enderton Front Squat Complex 

•3sec pause 

•double bounce 

•front squat 

-start at 50% of 1RM front squat & work up 

Every 90sec for 5rounds 

clean pull + hang clean + front squats + split jerk @ 70-80% of 1RM C&J 

3×5 clean pull @ ☝️

Extra Credit 

For time:

30-20-10 reps of

Burpee box jumps 20/24 

Pull ups*

*scale: jumping pull ups/ ring rows 



Saturday (9Dec17)

Gym 9am-noon

Team WOD 11:15am 

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

Open Gym Lift:

Bench Press 

3×6 AHAP

DB Incline Bench Press

3×6 AHAP 

Banded Tricep Extension  

3×20 

DB/KB Rows 

3×6 AHAP

SUPERSET 

Strict pull ups 3×10 AHAP 

Strict dips 3×10 AHAP

Team WOD:

100 cal Assault Bike 

(Alternating every 10cals)

30 rounds of:

5 pull ups 

10 push ups 

15 squats 

(Alternate each movement)

100 cal Assault Bike 

(Alternating every 10cals)

Friday (8Dec7)

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

WOD:

Work up to a 8RM back squat 

Christina’s B-Day WOD 

Teams of 2:

33 doubleunders 

33 shoulder to overhead 95/135

33 doubleunders 

33 squat cleans 105/155 

33 doubleunders 

33 front squats 135/185

33 doubleunders 

33 deadlifts 185/275 

33 doubleunders 

Extra Credit 

4 rounds NFT-

20-25 heavy Russian swings 

10 each leg KB/DB step ups 

Thursday (7Dec17) 

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 WOD: 

15min AMRAP 

2 rope climbs 15ft 

20m handstand walk

10 alternating pistols 
Scale:

Rope climbs- less height, 5to1 rope get-ups 

HS Walk- less distance, HS walk progressions, 3 wall climbs 

Pistols- box drops, assisted pistols