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

Thursday

Pre WOD Close grip Bench Press (work up to a 3 rep max) Pendley Rows 4 x 8 reps Lying DB Extensions 4 x 12 reps WOD Baseline (test) Row 500m 40 Air Squats 30 Sit-ups (Butterfly hands touch behind head and must touch shoes) 20 Push-ups (chest to floor lockout) 10 Pull ups
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Wednesday

Pre WOD Overhead Squat 5×3 WOD 3 rounds for time: Run 400m 30 GHD sit-ups 7 Deadlifts 315/225
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Tuesday

Pre WOD Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2 minutes WOD Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Pull-Ups 15 Kettlebell Swings (32/24 kg)
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Monday

Pre WOD Four sets of: Front Squats x 6-8 reps Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm (pull the dumbbell to your hip, not your chest) Rest 45 seconds WOD For time: 500 Meter Row 50 Wall Ball Shots 20/14 50 Push-Ups 500 Meter Row
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Saturday

Pre WOD In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Jump Squats Rest exactly five minutes, and then . . . In teams of two, with only one partner working at a time, complete as many rounds...
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Friday

Pre WOD Five sets of: Bench Press x 3-5 reps Rest 2-3 minutes Banded Tricep Press downs x 8-10 reps WOD Every minute, on the minute, for 10 minutes: Minute 1 – 5 Power Cleans (175/115 lbs) Minute 2 – 12/6 Calories of Assault Bike/Rower
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Thursday

Pre WOD Four sets of: Bulgarian Split Squat x 6-8 reps each leg Rest 2 minutes Strict Supinated Grip Pull-Ups x 4-6 reps Rest 2 minutes WOD Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes To Bar 6 Burpees
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Wednesday

Pre WOD Four sets of: Deadlift x 4-6 reps Rest 20 seconds Banded Push-Ups x Max Reps Rest 3 minutes WOD Four rounds for time of: 25 Kettlebell Swings (24/16 kg) 50 Double-Unders
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Tuesday

Pre WOD Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. WOD Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring/Bar Muscle-Up
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Monday

WOD Total Eclipse 8-21-17-21-8 Buy in: 3 15ft. Rope Climbs Then Deadlift 135/95 Hang power cleans Front Squats Then 3 15ft. Rope Climbs
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