Tuesday (12June18) 

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

WOD:

Work up to a max clean + hang clean 

For time-

3 rounds:

400m run

30 dumbbell snatches 35/50 

15 chest to bar pull ups 

Extra Credit 

3-5 rounds NFT-

5 high box jumps 

15 back extension 

1 min plank hold 

Monday (11June18) 

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

WOD:

Work up to a 3RM push press 

&

Work up to a 3RM back squat 

Then

2×3 back squat @ 90% of 👆

For time: 

5 rounds-

5 unbroken touch ‘n’ go clean&jerks 95/135 

10 over the bar burpees (lateral) 

– 

Extra Credit:

Max set of strict pull ups (no weight) 

Then 

5×3 strict pull ups AHAP
Or
5×5 3-5sec negative pull ups 
Or 

5×10 ring rows (increase difficulty) 
AND 
Max set of dips pull ups (no weight) 

Then 

5×3 strict dips AHAP
5×5 3-5sec negative dips 
Or 
5×8 push ups (increase difficulty) 

Saturday (9June18)

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 3RM snatch deadlift 

•4×5 snatch grip RDLs @ 60% of 3RM 

•5×3 push press @ 90% of 3RM push press 

•5×5 DB press

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

Team WOD:

Teams of 2:

For time-

50-40-30-20-10reps of:

Kettlebell swings 53/70

Tire flips 

Tire in & outs

-between ever round do 6 rope climbs- 
*break up reps whatever way you want*

Friday (8June18)

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

WOD:

Work up to a 2RM split jerk

Every 90secs for 10 rounds-

•5 strict pull ups AHAP 

•3 back squats @90% of 3RM

(5 sets of each)

•Work up to a 3RM bench press 

Plus 

Super set

5 bent over row AHAP

3 @ 90% of 3RM 

5 bent over row AHAP

3 @ 90% of 3RM 

5 bent over row AHAP

Extra Credit

For times

21-15-9 reps of: 

Kettlebell snatches, left 35/53

Kettlebell snatches, right 35/53

Handstand push-ups*

(all reps left than all reps right) 

*scale: less ROM, box assisted, or push ups. 

Thursday (7June18)

Open* and 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:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,     

10 kick up attempts 

Open Gym Metcom:

10 rope climbs 15ft 

80/100 cals assault bike  

5 rope climbs 15ft 

40/50 cals assault bike  

*scale: 1/2 height, 1/2 reps, 5:1 rope get ups