Wednesday (7Feb18) 

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

WOD:

10mins to work up to a single-

Power clean & Power jerk 

EMOM 21mins-

1st min: 5 touch ‘n’ go clean & jerks @ 50-60%

2nd min: 7 box jump 28/32

3rd min 10-15 pull ups 

Extra Credit

Rest 5min 

For time:

50 handstand push ups*

*scale: less ROM, box assisted, regular push ups 

Tuesday (6Feb18) 

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

– 

WOD:

Every 2:30mins for 3 rounds 

10 front squats @ 75%

Teams Of 2:

100/85/70 cal bike 

200 partner wallballs 14/20

100/85/70 cal bike 

*split cals whatever way you like

Extra Credit 

4 rounds not for time- 

10-15 back extensions 

30-60s plank hold

15-20 GHD sit ups 

Monday (5Feb18) 

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

– 

WOD:

EMOM 5mins 

1 clean + 1 front squat + 2 jerks @ 75-85% of 1RM

3rounds for time-

400m run

10 snatches 95/135

10 muscle ups 

Extra Credit 

For time-

50 RX burpees 

Saturday (3Feb18)

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15

BroSesh

Bench Press

5×5 @ 75% of 1RM BP

Flys- 3×10

Bent over rows – 3×10 

DB strict press- 3×10

Bicep Curls-3×10

Barbell roll outs- 3× 10-15

Team WOD

Teams of 2:

For time: 

1 mile run (together) 

30 power cleans 115/175

60 goblet squats 35/53

90 burpees 

60 goblet squats 35/53

30 power cleans 115/175

1 mile run (together) 

*split reps whatever way you like*

Friday (2Feb18) 

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

WOD:

Every 2mins for 4rounds

2-3 back squats @ 90% of 1RM

Then 

AMRAP @80%

(Try to meet or beat last weeks reps) 

Teams of 2:

20min AMRAP-

30 doubleunders 

10 dumbbell thrusters 35/50

10 cal row 

Extra Credit 

3-5 rounds NFT-

20 DB/KB walking lunges 

10 good mornings

10 box squats

*all with moderately heavy weight* 

Thursday (1Feb18)

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

12 min AMRAP:

50 ft handstand walk

2 rope climbs 

Scale: 5 wall climb & 10 lying to standing rope get ups 

Wednesday (31Jan18)

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

WOD:

10mins to work up to a max 

Power Snatch 

20 min EMOM

Odd min- 3 touch n’ go power snatches @75%

Even min- 10 unbroken toes to bar 

Immediately followed by…

For time-

50 box jump overs 20/24

Extra Credit

4 rounds not for time- 

10-15 back extensions 

30-60s plank hold

15-20 GHD sit ups 

Tuesday (30Jan18) 

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

– 

WOD:

Every 2mins for 4 rounds

8 front squats @ 70% 

(Focus on SPEED) 

For time 

10 rounds

12/15 cals assault bike

10 hang squat clean 75/115 

10 handstand push ups

(25min cap)

Extra Credit 

For time-

10 muscle up dip blasters 

(1 muscle up + 3 dips)

Or

10 muscle transitions + 30 dips 

Or

30 ring rows + 30 dips (scale as needed) 

Monday (29Jan18) 

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

– 

WOD:

EMOM 10mins

1 snatch@ 70-80% of 1RM

Open WOD 18.0

For time:

21-15-9 reps 

Alternating dumbbell snatches 35/50

RX over the dumbbell burpees
Extra Credit

EMOM 20mins 

1) 10-15 chest to bar pull ups 

2) 15 unbroken wallballs (choose your own weight) 10ft target 

Scale: jumping chest to bar or ring rows

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