Friday (10Nov17) 

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

“THE 3 WISE MEN

Jeremy

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch

10 Burpees Over the Barbell

(Elite = 125/185, RX = 95/135, Scaled = 65/95) 

Rest 2 minutes, and then…

Ben

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans

20 Pull-Ups (scaled: jumping) 

(Elite = 125/185, RX = 95/135, Scaled = 65/95) 

Rest 2 minutes, and then…

Beau

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs 20/24 (scaled: step overs) 

30 Wall Ball Shots 14/20 10ft (scaled: 10/14) 


Extra Credit

Back Squat 

2×5 @ 80% 

Deadlift

5×3 @ 75%

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Thursday (9Nov17)

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 WOD

For time-

2k row

EMOM 1 rope climb 

*rope climbs scale: 1/2 reps, 5:1 rope get ups

Wednesday (8Nov17)

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

Teams of 2:

20 min AMRAP 

60 toes to bar

50 alternating pistols

40 alternating KB snatches 53/70

20 squat clean & jerks 135/185

Extra Credit– 

4 rounds not for time-

30-60s face up Chinese plank 

Rest 60sec 

Side plank- 30sec each side 

Rest 60sec 

Tuesday (7Nov17) 

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

WOD:

Work up to a 10RM hang power clean 

3 rounds 

1 min of each for total reps 

Wallballs 14/20 10ft

Handstand push ups 

Burpees 

Pull ups 

Cal row 

Rest 1min between rounds 

Extra Credit 

3-5 rounds:

10 DB bicep curl 

10 DB/KB push press 

10 DB/KB bent over row 

Monday (6Nov17)

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

Every 2mins for 5 rounds 

5 front squats @ start at 70% work up to 80% 

EMOM for 5 mins 

5 touch n go power snatches @ 60-70%

For time-

15 squat snatches 105/165

50 doubleunders 

Extra Credit 

5×3 sumo deadlift 

*start moderate & work up*

4 rounds NFT 

8 high box jumps 

20 unbroken Russian KB swings AHAP 

Saturday (4Nov17)

Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press 

3×10 @70% of 1RM BP
Close Grip Bench Press 

3×10 60% of 1RM BP
DB Bench 

3×10 AHAP 
3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

15 strict pull ups AHAP

15 strict dips AHAP 

Team WOD:

50-40-30-20-10 cals on rower/assault bike 

*rotate with partner. Partner A does 50 cals then partner B does 50 cals then partner does 40 etc etc etc. 

Friday (3Nov17) 

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

WOD:

Work up to a 5RM Deadlift

(No bouncing, no dropping) 

Every 90secs for 5rounds-

5 back squats

-start at 60% 

*you can go up in weight but focus on speed. NO GRINDING*

3 rounds NFT:

10 (each leg) barbell reverse lunge AHAP 

10 (each leg) barbell step ups AHAP 

Extra Credit 

For time- 

30-20–10 reps of 

Shoulder to Overhead 95/145 

50-40-30

Wallballs 14/20 10ft 

Thursday (2Nov17)

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 WOD: 

15 min EMOM 

•2 rope climbs 

•50ft handstand walk

•12/15 cals air bike/ row 
*rope climbs scale: 1/2 reps, 5:1 rope get ups

*handstand walk scale: less distance, 5 wall walks, 1min hold, 5-10 kick up attempts 

Wednesday (1Nov17) 

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

Every 2mins for 3 rounds:

5 front squats @ 80%

Teams of 2- 

2 rounds for time:

200 doubleunders

150 box jumps 20/24 

100 burpees

Extra Credit– 

4 rounds not for time-

30-60s face up Chinese plank 

Rest 60sec 

30sec each side 

Rest 60sec 

Tuesday (31Oct17) 

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

WOD:

Work up to a 10RM hang power snatch 

20min AMRAP

“Mary” 

5 HSPUs 

10 pistols 

15 pull ups 

Extra Credit 

3-5 rounds:

10 DB bicep curl 

10 DB/KB push press 

10 DB/KB bent over row 

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