Friday (1June18)

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

WOD:

Every 90secs for 7 rounds 

•3 split jerks @ 70% of 1RM

•5-10 unbroken strict pull ups

(4 sets jerk/ 3 sets pull ups) 

For time-

3 rounds- 

15 Front squats 95/135

15 Over the bar burpees (lateral)

40 doubleunders 

Extra Credit 

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

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc 

Thursday (31May18)

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:

5rounds:

Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

6 rounds

400m*

Equal rest to work 

*try to keep within 10secs each round*

Wednesday (30May18)

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

We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility. 


WOD:

Every minute for 10 rounds:

1 snatch + hang snatch 

3rounds @ 50% 

3rounds @ 60% 

2rounds @ 65%

2rounds @ 70%

Kipping practice 

“Team Fran”

Partner A- 21 thrusters 65/95

Partner B- 21 thrusters 65/95

Partner A- 21 pull ups 

Partner B- 21 pull ups 

Partner A- 15 thrusters 65/95

Partner B- 15 thrusters 65/95

Partner A- 15 pull ups 

Partner B- 15 pull ups 

Partner A- 9 thrusters 65/95

Partner B- 9 thrusters 65/95 

Partner A- 9 pull ups 

Partner B- 9 pull ups 
Extra Credit

Mobility WOD

http://youtu.be/gV-sIFg4rcw

Tuesday (29May18)

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

5:30pm, 6:30pm 

– 

We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility. 

WOD:

Every 45secs for 10 rounds:

1 clean 

3rounds @ 50% 

3rounds @ 60% 

2rounds @ 65%

2rounds @ 70%

Every minute on the minute for 7rounds 

one 2-3sec paused back squat @ 70% 

4rounds:

30 doubleunders 

10 burpees

50m single arm KB farmers carry right 53/70*

50m single arm KB farmers carry left 53/70*

20 kettlebell swings 35/53

*scale up with heavier KB or DB 

Extra Credit 

ROMWOD/ Mobility/ foam roll/ stretch

Saturday (26May18)

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:

•Work up to a 5RM snatch deadlift 

•4×5 snatch grip RDLs @ 70% of 5RM DL

•5×3-5 push press @

90% of 5RM push press 

•5×5 DB press

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

Team WOD

Teams* of 2:

For time-

5 Rounds:

12/15 cals bike**

1 unbroken round of DT 105/155
DT

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

*one person bikes while the other person does DT, switch. 5 rounds each. 
**sub row if needed