Thursday (1June17) 

Open* gym hours-5am-7am



* 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:


Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

Run or Row 

8x 200/250m 

Rest 2mins between rounds 


Rest 3mins between rounds 

*do one or other or combination of the 2

Wednesday (31May17)

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



Muscle up practice

Every 45secs for 7rounds-

1 clean @70% 



21-15-9 reps of

Power cleans 95/135

Ring dips 

(12 min cap)

*challenge yourself- start each set of dips with a muscle up from the high rings


Extra Credit 


Tuesday (30May17) 

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. 

Every 30secs for 10 rounds:

1 snatch @ 70%



30 doubleunders 

10 burpees 

15 kettlebell swings 35/53 

15/20 cal row 

Extra Credit 


Friday (26May17) 

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



Work up to a 3RM Jerk 

Every 90secs for 13 rounds-

1) 5 back squats @ 90% of 5RM

2) 5 push press @ 90% of 5RM

3) 10 strict pull ups AHAP or 5 3-5 sec negatives or 15 ring rows 

 *last 2 round no pull ups* 

Extra Credit 

8min AMRAP

40 doubleunders 

10 single arm KB thrusters right 35/53

10 single arm KB thrusters left 35/53