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

Every second counts

Pre WOD Spend 20 minutes to find your 2 rep max in the Deadlift WOD 5 rounds 5 reps Deadlifts 225/150 10 Burpees Post WOD Row 1000m  
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Inverted

Pre WOD Back Squat 75% 1×5 85% 1×4 95% 1×3 WOD 3 min KBS (53/35 american) 2 min KTE 3 min WB 20/14 no rest between AMRAPS Post WOD Work on your Inverted Burpees
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L- sit

Pre WOD Practice Snatching for 15 minutes WOD AMRAP 10 30 DUs 15 Power Snatches 75/55 Post WOD Max hold L- sit Mobility
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"Rahoi"

Pre WOD Front Squats 5×3 WOD “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees Jenn Jones 9 rounds + 19 reps (20″ box, 65lbs). Post rounds completed to comments. Enlarge...
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Tall Snatch

Pre WOD Press 5×5 WOD 3 Tall Snatches  on the minute every minute for 10 minutes post weight to comments Post WOD Practice Hollow Body Positioning 4 sets of 30  Hollow Rocks  
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Row

Pre WOD Play with Rope Climbs and Pistol Squats for 15 minutes WOD Row 1000m 50 Wall Ball  20/14 30 Ring Push Ups (rings fist high from floor & nose 2 floor standard) Post WOD Spend 15 minutes finding a Heavy Deadlift  
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TC

Pre WOD Back Squat 7×2 rest 90 seconds between sets WOD TABATA Chipper  Do 1 round of each movement until 32 intervals have been completed for example 1 round of pull ups then goblet squats etc. Pull Ups Goblet Squats 53/35/26 Sit ups (feet anchored) DUs Post WOD PNF stretch...
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OHS

Pre WOD Take 15 minutes to find a 3 rep max in the Overhead Squat (OHS) WOD AMRAP 10 10 reps OHS 95/75 5 reps MU to Ring Dips (do a MU then do Ring Dips) Post WOD GI JANE  50 Burpee Pull Ups for time      
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G2OH

Pre WOD 4000 lbs Ground to Overhead WOD 10 – 9 -8 -7-6-5-4-3-2-1 Plate Hugger Squats 45/35 Chin Ups Burpee Plate Jumps 45/35 Post WOD Max DU 2  minutes
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Deads

Pre WOD Deadlift 3×5 WOD AMRAP 15 9 Deadlifts 155/100 12 Push Ups (games standard) 15 Box Jumps 24/20 Post WOD 3 Rounds  for time 5 KTE 10 HSPU (games standard)    
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