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



10 squat snatches 135/185 



30 wallballs 14/20 9/10ft

15 handstand push ups 



20 thrusters 65/95

20 lateral RX bar hop burpees 

Extra Credit 


For time: 

35/50 cal Assault Bike 

Saturday (12Mar18) 

Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15


Bench press:

Work up to a 3RM

Plus 2 drop sets 

3 @ 95%

3 @ 90% 


5×3 bent over row (AHAP)
Team WOD

25 Mins AMRAP

10 Stone to Shoulder 95/145

100m Sprint (together) 

15 tire flips 

100m Sprint (together) 

20 burpees 

Friday (11Mar18)

WOD times:5am, 6am, 9am, noon, 4:30-7:30pm

Overhead squat: 80/115

DB snatches: 35/50 


Overhead squat: 35/45 

DB snatches: 20/35

Thursday (10Mar18) 

Open* gym hours-6am-7am



* 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:

3x 10 single arm DB thruster (each side)*

Work up to a heavy load you can still move fast and unbroken

Practice Open movements you may need to work on ie 

Muscle ups 



Handstand push ups 

Etc etc etc
Open Gym WOD

Three rounds for time of:

Row 500 meters

21 RX Burpees

Run 400 meters

Wednesday (9Mar18) 

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


Group Mobility & pistol progressions/practice 

28minute EMOM:

1st round: 100/150m row of 12/15 cal bike 

2nd round: 20 kettlebell swings 35/53

3rd round: 15 box jumps 20/24

4th round: 10 alternating pistols 

Extra Credit

Back squat 

5 @ 75%

2×5 @ 80%

Tuesday (6Mar18) 

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


Snatch grip sotts press


Every min for 6 rounds: 

1 snatch + 2 hang snatches @ 70-75% 

3 Rounds for time:

30 alternating DB snatches 35/50 *

15 ring Dips

50 Doubleunders 
Extra Credit 


4 rounds 

15 good mornings

10 bent over rows 

15-25 GHD sit-ups