Janice’s B-Day WOD (31Aug18)

Labor Day weekend schedule-

Friday– 5am, 6am, 9am, noon, (NO 4:30), 5:30pm, 6:30pm

Saturday– CLOSED (fundraiser at PFCF)

Sunday– open gym 9:30am-11:15am, yoga 11:15am

Monday-11am

WOD:

Every minute on the minute for 5mins

3 back squats @ 70-75%

*focus on speed*

“Happy Birthday Janice!!!!”

For time-

30 wallballs 14/20 9/10

30 cal row

30 power snatches 55/75

30 chest to bar pull-ups

30 power snatches 55/75

30 cal row

30 wallballs 14/20 9/10

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

Wednesday (29Aug18)

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

– 

WOD:

Every 90secs for 3 rounds

4-5 hookgrip deadlifts @ 70-75% 

– 

Teams of 2: 

For time 

8 rounds of 

200m run

Switch 

(8 runs each) 

Extra Credit 

3-5 rounds NFT 

15-20 GHD sit-ups 

20 banded good mornings 

10 each side single leg box drops 

Tuesday (28Aug18) 

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

WOD:

EMOM 5 rounds

Enderton Front Squat Complex @ 65-75% of 1RM front squat

“Tabata”

Tabata Row

Rest 1 minute

Tabata Bike 

Rest 1 minute

Tabata Toes to bar 

Rest 1 minute

Tabata Overhead Lunge w/ plate 35/45 

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

You will have 2 Tabata scores. Total reps & the total lowest rep rounds. 

Extra Credit

3-5 rounds NFT:

8-10 barbell upright rows 

10-12 barbell bicep curls 

8-10 barbell bent over rows 

Monday (27Aug18) 

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

– 

WOD:

5 rounds for time-

3 strict muscle ups 

5 hang squats cleans & jerks 115/175

10 burpee box jump overs 20/24 

Extra Credit 

For time: 

50-40-30-20-10 reps of

Unbroken wallballs 14/20 9/10

Unbroken Doubleunders 

Scale: lighter wallball to go unbroken/ break up DUs/ 1/2 DUs/ 10 DUs every round/ 3x singles 

Saturday (25Aug18)

Open Gym 9am-noonHero WOD 11:15am

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

Lift

Bench Press

5×5 @ 70% 

w/ pause 

Close Grip Bench Press 

3×10 @ 50% of 1RM bench 

DB Bench 

3×10 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies 
Hero WOD:

Pick one. 


Or