Thursday (1Feb18)

Open* gym hours-5am-7am




* 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

12 min AMRAP:

50 ft handstand walk

2 rope climbs 

Scale: 5 wall climb & 10 lying to standing rope get ups 

Wednesday (31Jan18)

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


10mins to work up to a max 

Power Snatch 

20 min EMOM

Odd min- 3 touch n’ go power snatches @75%

Even min- 10 unbroken toes to bar 

Immediately followed by…

For time-

50 box jump overs 20/24

Extra Credit

4 rounds not for time- 

10-15 back extensions 

30-60s plank hold

15-20 GHD sit ups 

Tuesday (30Jan18) 

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



Every 2mins for 4 rounds

8 front squats @ 70% 

(Focus on SPEED) 

For time 

10 rounds

12/15 cals assault bike

10 hang squat clean 75/115 

10 handstand push ups

(25min cap)

Extra Credit 

For time-

10 muscle up dip blasters 

(1 muscle up + 3 dips)


10 muscle transitions + 30 dips 


30 ring rows + 30 dips (scale as needed) 

Monday (29Jan18) 

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



EMOM 10mins

1 snatch@ 70-80% of 1RM

Open WOD 18.0

For time:

21-15-9 reps 

Alternating dumbbell snatches 35/50

RX over the dumbbell burpees
Extra Credit

EMOM 20mins 

1) 10-15 chest to bar pull ups 

2) 15 unbroken wallballs (choose your own weight) 10ft target 

Scale: jumping chest to bar or ring rows