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 

Thursday (20July17) 

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 WOD

7min EMOM 

1 legless rope climb 

* less reps/height, use legs, laying to standing rope pulls

Open Gym Metcon

For time-

5000m row/3mile Run/9mile Bike