Wednesday (6June18)

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

WOD 

Work up to a 2RM front squat 

Plus 2 drops sets 

2×2 @ 90% 

For time- 

In teams of 2 or 3 

6 rounds each of:

Sled push 100ft-added weight 90/135

100ft farmers carry 53/70*

*relay style, each person completes the sled push then each person completes the carry (one person working at a time) 

-teams of 3 a person will push and carry at the same time-

*5 burpee penalty each for entire team

if kettlebells are put down*

Extra Credit

Weighted pistols

5×10 (5L/5R)

*scale: no weight, assisted pistols, box drops 

Tuesday (5June18) 

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

WOD:

Work up to a max snatch + hang snatch (above knee)

20min AMRAP of:

5 muscle ups 

10 power cleans 95/135 

200m run 

Extra Credit 

3-5 rounds NFT-

5 high box jumps 

15 back extension 

1 min plank hold 

Monday (4June18) 

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

WOD:
Work up to a 3RM push press 

&

Work up to a 3RM back squat 

Then

2×3 back squat @ 90% of 👆

For time-

5 rounds 

10 unbroken toes to bar

15 unbroken wall balls 14/20 9/10ft 

*scale up: wall balls 20/25lbs 
Extra Credit:

Max set of strict pull ups (no weight) 

Then 

5×3 strict pull ups AHAP
Or
5×5 3-5sec negative pull ups 
Or 

5×10 ring rows (increase difficulty) 
AND 
Max set of dips pull ups (no weight) 

Then 

5×3 strict dips AHAP
5×5 3-5sec negative dips 
Or 
5×8 push ups (increase difficulty)

Saturday (2June18) 

Open Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift:

•Work up to a 3RM deadlift 

•3×3 deadlifts @ 85% of 3RM

•3×5 RDLs @ 60% of 3RM 

•Work up to a 3RM bench press 

Plus 

3 drop set 

3×3 @ 90% of 3RM

Then 

5×5 barbell bent over row

5×5 DB press

3×10 dumbbell flys 

3×10 barbell bicep curls 
– 

Team WOD

Teams of 2:

3 rounds-

100 cal bike

50 partner med ball sit ups 14/20

25 bar muscle ups*

Split reps whatever way you want 
*scale: jumping bar muscle ups or 50 pull-ups 

Friday (1June18)

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

WOD:

Every 90secs for 7 rounds 

•3 split jerks @ 70% of 1RM

•5-10 unbroken strict pull ups

(4 sets jerk/ 3 sets pull ups) 

For time-

3 rounds- 

15 Front squats 95/135

15 Over the bar burpees (lateral)

40 doubleunders 

Extra Credit 

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc 

Thursday (31May18)

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:

5rounds:

Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

6 rounds

400m*

Equal rest to work 

*try to keep within 10secs each round*

Wednesday (30May18)

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 minute for 10 rounds:

1 snatch + hang snatch 

3rounds @ 50% 

3rounds @ 60% 

2rounds @ 65%

2rounds @ 70%

Kipping practice 

“Team Fran”

Partner A- 21 thrusters 65/95

Partner B- 21 thrusters 65/95

Partner A- 21 pull ups 

Partner B- 21 pull ups 

Partner A- 15 thrusters 65/95

Partner B- 15 thrusters 65/95

Partner A- 15 pull ups 

Partner B- 15 pull ups 

Partner A- 9 thrusters 65/95

Partner B- 9 thrusters 65/95 

Partner A- 9 pull ups 

Partner B- 9 pull ups 
Extra Credit

Mobility WOD

http://youtu.be/gV-sIFg4rcw

Tuesday (29May18)

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 45secs for 10 rounds:

1 clean 

3rounds @ 50% 

3rounds @ 60% 

2rounds @ 65%

2rounds @ 70%

Every minute on the minute for 7rounds 

one 2-3sec paused back squat @ 70% 

4rounds:

30 doubleunders 

10 burpees

50m single arm KB farmers carry right 53/70*

50m single arm KB farmers carry left 53/70*

20 kettlebell swings 35/53

*scale up with heavier KB or DB 

Extra Credit 

ROMWOD/ Mobility/ foam roll/ stretch

Saturday (26May18)

Open Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift:

•Work up to a 5RM snatch deadlift 

•4×5 snatch grip RDLs @ 70% of 5RM DL

•5×3-5 push press @

90% of 5RM push press 

•5×5 DB press

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

Team WOD

Teams* of 2:

For time-

5 Rounds:

12/15 cals bike**

1 unbroken round of DT 105/155
DT

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

*one person bikes while the other person does DT, switch. 5 rounds each. 
**sub row if needed 

Friday (25May18)

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

WOD:

Work up to a 3RM split jerk

Every 90secs for 13 rounds-

•5 strict pull ups AHAP 

•3-5 back squats @90% of 5RM 

•Work up to a 5RM bench press 

Plus 

Super set

5 bent over row AHAP

5 @ 90% of 10RM

5 bent over row AHAP

5 @ 90% of 10RM

5 bent over row AHAP

Extra Credit

For time-

4 rounds for time:

5 deadlifts 185/275

10 over the bar burpees (lateral) 

15 chest to bar pull ups 

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