Saturday (26May18)

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 5RM snatch deadlift 

•4×5 snatch grip RDLs @ 70% of 5RM DL

•5×3-5 push press @

90% of 5RM push press 

•5×5 DB press

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

Team WOD

Teams* of 2:

For time-

5 Rounds:

12/15 cals bike**

1 unbroken round of DT 105/155
DT

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

*one person bikes while the other person does DT, switch. 5 rounds each. 
**sub row if needed 

Friday (25May18)

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

WOD:

Work up to a 3RM split jerk

Every 90secs for 13 rounds-

•5 strict pull ups AHAP 

•3-5 back squats @90% of 5RM 

•Work up to a 5RM bench press 

Plus 

Super set

5 bent over row AHAP

5 @ 90% of 10RM

5 bent over row AHAP

5 @ 90% of 10RM

5 bent over row AHAP

Extra Credit

For time-

4 rounds for time:

5 deadlifts 185/275

10 over the bar burpees (lateral) 

15 chest to bar pull ups 

Thursday (24May18)

Open* 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:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc 

Open Gym WOD:

Repeat a workout you missed 

OR 

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

Wednesday (23May18)

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

WOD 

10mins to work up to a

3RM front squat 

Plus 2 Drop sets

3×95%

3×90% 

3 rounds:

400m run 

20 overhead lunge (alt, stationary) 95/135

20 handstand push ups 

Extra Credit 

3-5 rounds NFT-

10-15 Russian Kettlebell Swings 

15 back extension 

1 min plank hold 

Tuesday (22May18)

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

WOD:

10mins to work up to a 3RM hang snatch (below the knee)
Plus 1 drop 

1×3 @95% of 3RM

For time: 

5 rounds- 

7 power snatches 75/115

7 box jumps 28/32

Extra Credit

800m x 2

rest = work 

Monday (21May18)

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

5:30pm, 6:30pm 

WOD:

Work up to a 5RM push press 

Work up to a 5RM back squat 

2 drop sets 

5@95% 

5@90% 

7min AMRAP

7 toes to bar

14 pistols alternating 

Extra Credit 

5×5 strict pull ups AHAP

Or

5×5 3-5secs negative pull ups 

Or 

5×10 ring rows (increase difficulty) 
AND 
5×5 strict dips AHAP

Or

5×5 3-5sec negative dips 

Or 

5×10 push ups (increase difficulty)