Wednesday (18Oct17) 


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


Pistol practice

In teams of 3-

10x100m relay sprint 

(10 each ) 

4 rounds 


hollow hold 


arch hold (superman)  

Rest 30sec

Extra Credit 

For time:

10 Rope Climbs 

*scale: 1/2 reps, 5:1 rope get ups 

Tuesday (17Oct17)

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


12 mins to work up to a 

5RM touch ‘n’ go power clean & power jerk 

30min EMOM

Every round starts with: 

4 Burpee bar facing burpees 

Min 1: 6 strict handstand push ups 

Min 2: 8 toes to bar

Min 3: 4 thrusters 105/155

Extra Credit 

Work up to a 6RM sumo deadlift 

(If you are new to sumo, stay light and work on technique)


4 rounds 

•overhead carry/suitcase carry 

30secs each side.

*Use a lighter KB overhead*

•30-45sec plank hold 

Monday (16Oct17)

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


Every 2mins for 2 rounds:

6 front squats @ 75% 

Every 90secs for 3rounds 

5 power snatches @75% 

For time-

15min AMRAP 

50 doubleunders 

15 chest to bar pull ups 

20 kettlebell swings 53/70

Extra Credit 

3-5 rounds:

5 KB windmills each side (focus on form)

12 Double KB/DB bent over row 

Saturday (14Feb17)

Open Gym Hours: 9am-noon 

Amy Birthday WOD: 9:30am & 11am 

🎁🎈Celebrate Coach Amy turning 30years old & being 30 weeks pregnant 👶 

30 & Pregnant 🤰 💪

30 min amrap of:

400m run/500m row/ or .75mile bike

1 round of-

10 pull-ups

15 push-up 

30 walking lunge


Row/bike/run again

2 rounds of- above 

Row/bike/run again 

3 rounds of- above

Etc Etc Etc 

Open Gym Lift:

Shoulder Press – 3×12 AHAP

DB lateral raise – 3×12

DB reverse fly – 3×12

DB Bicep Curls – 3×12

30sec hollow hold x5 (rest 1min) 

Friday (13Oct17) 

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


Every 2mins for 5 rounds 

6 Back squat @ 70%

Every 2mins for 2 rounds 

5 Deadlifts @ 75% 

4 rounds of: 

8-10 glute ham raises 

8-10 single leg RDLs (each leg)

(Heavier or more reps than last week) 

Extra Credit 

For time 


15 wallballs 14/20 10ft 

15 box jumps 20/24