Monday (25Sept17) 

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

WOD:

20mins to work up to a 1RM snatch 

10min AMRAP

30 double-unders

55/75 power snatches, 15 reps

Extra Credit 

3-5 rounds 

10x single arm overhead KB/DB walking lunge (left)

10x single arm overhead KB/DB walking lunge (right) 

15x Russian KB swing AHAP

Saturday (23Sept17)

Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift: 

1RM bench press

1RM shoulder press

&

4 rounds 

10 strict chin ups AHAP

15 band tricep pull downs

10 KB/DB bent over rows 

Team WOD:

teams of 2-

100 pull ups 

100 push ups 

100 partner med ball sit ups 14/20

100 partner wall balls 14/20 

*1 person working at a time 

Friday (22Sept17) 

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

WOD:

EMOM for 8mins 

1- 3sec paused back squat @ 70% 

For time-

4rounds:

20 wallballs 14/20 9/10

10 burpees 

300m row or .75mile bike 

Extra Credit

Mobility/ ROMWOD 

Thursday (21Sept17) 

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

Deload WOD

1-2 mile run or 1-2k row 

Then

long Thursday ROMWOD 

Wednesday (20Sept17) 

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

– 

WOD:

Kipping practice (floor to rings/bar) 

EMOM 5mins 

1 strict muscle+ 1-2 kipping muscle ups 

OR

3 strict pull ups + 3-5 kipping pull ups 

OR

5 kip swings + 5 banded strict 

For time- 

In teams of 2-3 

6 rounds of 

Sled push 100ft-added weight 90/135

100meter-ish farmers carry 53/70 

20 Russian KB swings 53/70 

100m-ish = from fence to go fire hydrant 

*relay style, each person completes the sled push then each person completes the carry then each person will complete the swings. 

Extra Credit

Mobility/ROMWOD

Tuesday (19Sept17)

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

– 

WOD:

EMOM 5rounds 

5 sotts press 

EMOM 5rounds 

3 pos snatch 

(Hi, above knee, below knee)

Starting at 50% increasing to 70% 

EMOM 5rounds 

1 snatch + 3 overhead squat @☝️

15min EMOM

1)14 alternating DB snatch 35/50

2)10 unbroken toes 2 bar 

3)40 doubleunders 

Extra Credit 

Mobility/ ROMWOD 

               Bad ass ladies of the 9am class 

Monday (18Sept17) 

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

We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility. 

WOD:

Every min for 8rounds:

1 power clean + push press + power jerk + split jerk @ 60-70% of C&J

Every 30secs for 8rounds-

1 3sec pause front squat (from floor) @ 👆

For time-

5 rounds 

6 strict pull ups 

8 strict handstand push ups 

13/16 cal row 

Extra Credit 

ROMWOD/Mobility 

Saturday (16Sept17) 

Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift

Bench press:

4×3 85% 

Then 

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 Back extensions 

Team WOD

Teams of 2

For time:

8 rope climbs 

Run 400m team run

25 shoulder to overhead 95/135 

50 pull ups 

100 over the bar burpees 

50 pull ups 

25 shoulder to overhead 95/135 

Run 400m team run 

8 rope climbs 

Friday (15Sept17) 

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

WOD:

Every 90secs for 3 rounds 

10 back rack lunges (5 each side)AHAP 

Try to go HEAVIER THAN LAST WEEK 

Back Squat 

20RM 

For time:

5 rounds-

10 Deadlifts 155/225lbs 

15 Box Jumps 20/24

20 Wall Balls 14/20 9/10

Extra credit

3-5 rounds of: 

10-15 (each side) single leg RDLs

10-15 Russian KB swings 

Thursday (14Sept17)

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:

For Time:

50 ft Handstand walk (2x unbroken 25ft)

1 L-Sit Rope Climb (12ft) 

50 ft Handstand walk

2 L-Sit Rope Climb

50 ft Handstand walk

3 L-Sit Rope Climb

50 ft Handstand walk

4 L-Sit Rope Climb

50 ft Handstand walk

Time Cap: 13 mins

*ropes are measured to 15ft. Stop at approximately 12ft

Scaling-

Handstand walk: not unbroken, 1/2 distance, 5 wall climbs

L-Sit Rope climbs: less height, regular leg less, regular rope climbs, 5:1 laying to standing rope get ups 

Open Gym Metcon:

4x500m row

2x rest to work 

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