Friday (24Aug18)

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

WOD:

Every 2mins for 5 rounds 

2-3 Back Squats @ 87.5-92.5% 

Team WOD:

For time

Teams of 2: 

3 rounds 

Run 400m (together) 

50 pistols, alternating*

30 tire flip in and outs*

*split whatever what you like 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups 

Thursday (23Aug18) 

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

Skill WOD 

10mins 

Pistol Practice 

Try max effort in 2mins 

Open gym WOD 

EMOM 21mins 

Min 1: 1 legless rope climb*

Min 2: 25ft handstand walk*

Min 3: 20-30 sec plank hold 

*scale: 

Legless rope climbs- less height, use legs, 5:1 rope get ups 

Handstand walk- less distance, 3-5 wall climbs, 2x distance bear crawl 

Wednesday (22Aug18)

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

– 

WOD:

Work up to a 2RM hookgrip deadlift 

Then 

Every 90secs for 3 rounds

2-3 hookgrip deadlifts @ 80% of 2RM 

– 

10min AMRAP

7 toes to bar 

14 alternating DB snatches 35/50

28 doubleunders 
Extra Credit 

3-5 rounds NFT 

15-20 GHD sit-ups 

20 banded good mornings 

10 each side front rack lunges 

Tuesday (21Aug18) 

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

WOD:

Every 2mins for 5 rounds: 

1 3s paused front squat + 2 front squats 

@75-87.5% f 1RM

Team WOD

Teams of 2: 

5 rounds for time of:

200m farmers carry 53/70

30 hang squat clean thrusters 75/115 

30 burpees over the bar

Extra Credit

3-5 rounds NFT:

8-10 barbell upright rows 

10-12 barbell bicep curls 

8-10 barbell bent over rows 

Monday (20Aug18)

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

WOD:

Every 90secs for 15rounds:

a) 1-3 strict muscle ups 

b) 5-10 box jumps 28/36

c) 1 snatch + 2 hang snatch @ 75-85% 

Extra Credit 

For time: 

3 rounds:

400m run 

75 doubleunders 

500m row