Thursday (16Aug18) 

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 or 1.5mile run plus ROMWOD

Wednesday (15Aug18) 

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

– 

WOD:

Every 2mins for 3 rounds 

2-3 hookgrip deadlifts @ 82.5% 

– 

For time- 

21/30 cals on bike 

21 overhead squats 95/135

9 bar muscle ups 

15/20 cals on bike 

15 overhead squats 95/135

7 bar muscle ups 

9/12 cals on bike 

9 overhead squats 95/135 

5 bar muscle ups 

– 

Extra Credit 

For time: 

4-5 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*

Tuesday (14Aug18) 

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

WOD:

Every 2mins for 5 rounds: 

Enderton front squat complex

– 3 sec pause 

– double bounce 

– front squat 

*start at 75% of front squats & work up 

As a team of 2 complete for time:

300 doubleunders 

200 kettlebell swings 35/53 

150 cal row 

100 toes to bar  

50 over the box burpees 20/24 

-30min cap- 

1 person working at a time

Extra Credit

4-5 rounds not for time: 

2-3 Turkish get ups, left 

2-3 Turkish get ups, right 

6-8 (each side) single arm KB row 

*increase weight from last week*

Monday (13Aug18)

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

WOD:

Every minute on the minute for 5 rounds 

1-4 strict muscle ups 

Or 

1-4 strict assisted muscle ups 

Or

7-10 chin ups + 7-12 push ups 

Every 90sec for 5rounds 

clean pull + hang clean + 2 split jerk 

@ start at 70% of 1RM Clean & Jerk 

For time-

100 wallballs 14/20 9/10ft * 

*every time you break do 2 rope climbs* 

Extra Credit 

4 rounds NFT 

100m overhead carry/suitcase carry*

30-60s side plank (each side) 

*Use a lighter KB overhead. Switch after 50m* 

Saturday (11Aug18)

Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press

5×2 @ 87.5 -90% w/pause 

Close Grip Bench Press 

5x 2-3 80% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP

3 rounds-
10 DB bent over rows

10 DB upright rows

Team WOD

Teams of 2-3 

Run 800m (entire team)

100 burpees

150 push ups 

200 walking lunges 

250 squats 

Run 800m (entire team) 

*wear a vest if you have it* 

Friday (10Aug18) 

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

WOD:

Every 1:45 for 5 rounds 

3 Back Squats @ 82.5-90% 

For time-

21-15-9 reps of:

Hang squat clean DB thurster*

Handstand push ups 

50 doubleunders 

*choose your own weight/ sub kettlebells if needed 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups 

Thursday (9Aug18) 

Open* gym hours-5am-7am

9am-10am

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 WOD

Complete as many rounds as possible in 12 minutes of:

Run 200 meters*

50-ft. handstand walk**

30sec handstand hold 
*try the Assault runner if you can. 

** scale: less distance, 5 wall climbs, 2x distance bear crawl 

Wednesday (8Aug18)

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

– 

WOD:

15mins to work up to a 

3RM hookgrip deadlift 

(more than 80% of 1RM) 

– 

For time- 

5 rounds each of: 

Row 300m 

20 kettle bell swing 53/70 

10 chest to bar 

Waterfall behind your partner 

– 

Extra Credit 

For time: 

4-5 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*

Tuesday (7Aug18)

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

WOD:

Every 2mins for 5 rounds: 

Enderton front squat complex

– 3 sec pause 

– double bounce 

– front squat 

@ 75%-85% of your front squat max 

For time:

50/70 cal bike 

60 stationary overhead DB lunges 35/50*

50 box jump overs 20/24

40 toes to bars 

30 handstand push ups 

20 bar muscle ups 

20min time cap

*alternate hand every 5reps 

Extra Credit 

4-5 rounds not for time: 

3-4 Turkish get ups, left 

3-4 Turkish get ups, right 

8-10 (each side) single arm KB row 

*increase weight from last week*

Monday (6Aug18) 

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

– 

WOD:

Every minute on the minute for 4 rounds 

2-4 strict muscle ups 

Or 

2-4 strict assisted muscle ups 

Or

7-10 chin ups + 7-12 push ups 

Emom for 5 rounds 

1 snatch pull + 1 hang snatch + 1 snatch

@70-80% of 1RM snatch 

For time

5 rounds

10 burpees 

20 overhead squats 35/45

Extra Credit 

4 rounds NFT 

100m single arm DB farmers carry 

30-60s plank hold 

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