Saturday (18Aug18) 

Open Gym: 9am-noonTeam WOD: cancelled due to competition 


Bench Press

10×1 @ 85-95% w/pause 

Close Grip Bench Press 

5×5 AHAP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
3 rounds-

10 DB bent over rows

10 DB upright rows

Friday (17Aug18)

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


Work up to a 3RM back squat 

(Aim for higher than 90%)


Every 90secs for 3 rounds 

2-3 squat @ 90% of 3RM 

5 rounds 

200m run

10 HSPUs

*if you have a weighted vest, wear it* 

Extra Credit 


EMOM 5mins:

1-2 strict muscle ups + 5 dips 



5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 



5 rounds 

10 ring rows 

10 push ups 

Thursday (16Aug18) 

Open* gym hours-




* 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:

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


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

Open Gym WOD:

Repeat a workout you missed 


A low, slow 3000m row or 1.5mile run plus ROMWOD

Wednesday (15Aug18) 

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



Every 2mins for 3 rounds 

2-3 hookgrip deadlifts @ 82.5% 


For time- 

21/30 cals on bike 

21 overhead squats 95/135

9 bar muscle ups 

15/20 cals on bike 

15 overhead squats 95/135

7 bar muscle ups 

9/12 cals on bike 

9 overhead squats 95/135 

5 bar muscle ups 


Extra Credit 

For time: 

4-5 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*

Tuesday (14Aug18) 

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


Every 2mins for 5 rounds: 

Enderton front squat complex

– 3 sec pause 

– double bounce 

– front squat 

*start at 75% of front squats & work up 

As a team of 2 complete for time:

300 doubleunders 

200 kettlebell swings 35/53 

150 cal row 

100 toes to bar  

50 over the box burpees 20/24 

-30min cap- 

1 person working at a time

Extra Credit

4-5 rounds not for time: 

2-3 Turkish get ups, left 

2-3 Turkish get ups, right 

6-8 (each side) single arm KB row 

*increase weight from last week*