Wednesday (1Aug18)

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

WOD:

Every 90secs for 3 rounds 

3 hookgrip deadlifts @ 80% 

– 

For time-

1000 m row

60 alternating kettlebell snatches 35/54

40 burpee box jump overs 20/24

– 

Extra Credit 

For time: 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*

Tuesday (31July18)

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

WOD:

Every 90secs for 5 rounds: 

Enderton front squat complex

– 3 sec pause 

– double bounce 

– front squat 

@ 75% of your front squat max 

“Mary”

20min AMRAP

5 handstand push ups

10 alternating pistols 

15 pull ups

Extra Credit 

4-5 rounds not for time: 

4 Turkish get ups, left 

4 Turkish get ups, right 

8-10 (each side) single arm KB row 

*increase weight from last week*

Monday (30July18) 

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

– 

WOD:

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

Emom for 5 rounds 

1 snatch pull + 1 hang snatch + 1 overhead squat 

@70-80% of 1RM snatch 

Teams of 2 to 3:

10 min AMRAP

Cals on the assault bike

Switch every 20cals 

Extra Credit 

4 rounds NFT 

100m single arm DB farmers carry (switch halfway) 

30-60s plank hold 

Saturday (28July18) 

Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press

3×3 @ 80% w/pause 

Close Grip Bench Press 

3×6 70% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

25 Minute AMRAP

15/20 cal row 

2 rope climbs 

20 alternating DB snatch 35/50
partner A rows, then partner B rope climbs, then partner A DB snatches, then partner B row and so on and so on. 

Friday (27July18) 

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

– 

WOD:

Every 90secs for 4 rounds 

6 back Squats @ 75%

“Freddy’s Revenge

5 Rounds for Time

5 Shoulder to overhead 135/185

10 Burpees

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 
5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups