18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Saturday

WOD In teams of three, complete five sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Box Jump-Overs 60 seconds of Burpees Rest 60 seconds Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all...
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Friday

Pre WOD Take 15-20 minutes and build to today’s 1-RM Bench Press WOD For time: 40 Kettlebell Swings (32/24 kg) 20 Alternating Reverse Lunges with KB Goblet Hold 20 Pull-Ups 30 Kettlebell Swings 15 Alternating Reverse Lunges with KB Goblet Hold 15 Pull-Ups 20 Kettlebell Swings 10...
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Thursday

Pre WOD Five sets of: Push Press x 3-5 reps Rest 2 minutes WOD Three rounds for time of: 10 Push Presses (135/95 lbs) 20 Toes to Bar 40 Double-Unders
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Wednesday

WOD In teams of two, partners alternate whole sets to complete 5 sets each of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 10 Unbroken Deadlifts Post loads and times for each round.
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Tuesday

Pre WOD Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For exampl...
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Monday

Pre WOD Take 15-20 minutes to build to today’s 1-RM… Front Squat x 1 rep @ 32X1 (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) WOD For time: 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75...
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Saturday

WOD In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 Meter Run 20 Power Cleans (135/95 lbs) 20 Toes to Bar *Partners can divide up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this...
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Friday

Pre WOD Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Strict Pull-Ups x Max Reps Rest 60 seconds WOD Six sets for max reps of: 30 Seconds of Thrusters (95/65 lbs) Rest 30 seconds 30 Seconds of Box Jump-Overs (24″/20″) Rest 30 seconds
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Thursday

Pre WOD Five sets of: Deadlift x 3-5 reps Rest 20 seconds Tempo Ring Dips x Max Reps @ 2111 (stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep) Rest 2-3 minutes WOD For time: Assault Bike 40/30...
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Wednesday

Pre WOD Complete rounds of 15, 12 and 9 reps for time of: Power Cleans (185/135 lbs) Strict Handstand Push-Ups WOD Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Dumbbell Z-Press x 8 reps (keep elbows wide to the side of the body in line with shoulders and hips...
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