Wednesday (26July17)

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

WOD:

Every minute on the minute for 6 rounds 

1-3 strict muscle ups (try adding weight) 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

*PUSH YOURSELF ON THIS TODAY. Add weight, try multiples or move to the next progression* 

Teams of 2: 

For time: 

20 Thrusters 95/135

20 Box Jumps 20/24

20 Burpees

30 Thrusters 75/115

30 Box Jumps 20/24

30 Burpees

40 Thrusters 65/95

40!Box Jumps 20/24

40 Burpees

50 Thrusters 35/45 

Extra Credit

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings 

Tuesday (25July17)

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

WOD:

Every 90secs for 6 rounds 

1 snatch pull + 1 hang snatch + 1 snatch @ 75-80%

20min AMRAP 

200m run

5 tire flips 

10 kettlebell swings 53/70

Extra Credit 

Ring dips 

5×10 AHAP 

Monday(24July17) 

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

WOD:

Every 90secs for 6rounds   

1 Enderton Front Squat Complex @ 80-90% of 1RM clean 

For time-

5 rounds:

5 hang power snatch 105/155

10 handstand push ups 

15 pull ups

Extra Credit

3-4 rounds not for time: 

5 Turkish get ups, left 

5 Turkish get ups, right 

10-15 (each side) single arm KB row 

Saturday (22July17) 

Open Gym 9am-noon
Because we have several lifter lifting tomorrow we will NOT be having our normal class however we will still have a workout & lift to do on you own as well as a comp WOD posted at the gym. 

Lift
Shoulder press:

4×3 85%!

Then

Superset for 4rounds

10 kettlebell strict press

10 kettlebell bent over row

10-15 toes to bar (strict if possible) 

*sub knees ups* 
Team WOD– 

teams of 2:

100 thrusters 95/135 

* EMOM 5 burpees plus max thrusters in the remaining time. Alternate minutes with your partner until all thruster are done. 

 **indivdual: one minute on, one minute off. 50 thrusters 

Friday (21July17) 

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

WOD:

4 rounds every 2mins

3 paused back squats @80% (3sec pause)

For time 

3 rounds 

400m run

15 deadlifts 185/225 

20 alternating pistols 

Extra Credit

3-5 rounds of: 

8-10 good mornings (heavy)

8-10 glute ham raises* 

*sub back extensions