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 

Wednesday (19July17) 

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 

Teams of 2-

100ft sled push* x2 

100 partner alternating box jumps 20/24

100ft sled push x2

100 partner wall balls 14/20

100ft sled push x2

100 partner burpees 

100ft sled push x2 

*added weight 90/135, on partner push 100ft then other partner push 100ft 

Extra Credit 

Super set 

4x 10-15 back extensions*

4x 1min plank hold  

*add weight if you can

Tuesday (18July17)

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

WOD:

Snatch grip sotts press

5×5

12mins to work up to a max 

power snatch + 2 hang power snatches 

“Unbroken Doubleunder Helen”

3rounds:

50 ub doubleunders

21 ub kettlebell swings 35/55

12 ub pull-ups

Extra Credit 

Ring dips 

5×10 AHAP 

Monday (17July17)

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

WOD:

Every 90secs for 8 rounds 

1 3sec paused front squats @ 85% 

8-minute AMRAP:

3 handstand push-ups

3 cleans 125/185

6 handstand push-ups

3 cleans 125/185

9 handstand push-ups

3 cleans 125/185

12 handstand push-ups

6 cleans 125/185

15 handstand push-ups

6 cleans 125/185

18 handstand push-ups

6 cleans 125/185

21 handstand push-ups

9 cleans 125/185
etc., following same pattern

Extra Credit

Superset 

4 rounds-

Waiter’s walks (25 steps each arm)

10-15 ring rows (try elevating feet)

*make sure you increase weight/difficulty*

Saturday(15July17) 

Open Gym 9am-noonTeam WOD 11:15am 

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

– 

Lift

Shoulder press:

4×4 @ 80%

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

10-9-8-7-6-5-4-3-2-1

Dumbbell thrusters 35/50

30m broad jump 
Partner A does 10 DB thrusters 

While partner B broad jumps 30m

Then

Partner B does 10 DB thrusters 

While partner A broad jumps 30m

Friday(14July17) 

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

WOD:

Every min on the min for 5 mins 

2 split jerks @ 75%

(2sec pause in dip & 2sec pause in catch) 

Every 90secs for 5 rounds:

2 paused back squats(3 sec pause) @ 80%

8min AMRAP

50 deadlifts 135/185

40 box jumps 20/25

30 chest to bars 

– 

Extra credit-

3-5 rounds of: 

8-10 good mornings (heavy)

8-10 glute ham raises* 

*sub back extensions

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