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

Tuesday

Pre WOD Four sets of: Bulgarian Split Squat x 6-8 reps each leg Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds WOD Five rounds for time of: 5 Dumbbell Complexes* 10 Toes to Bar Start from the plank with dumbbells in hands, One rep of the Dumbbell Complex = Right Arm Row...
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Monday

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it...
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Saturday

WOD In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run 50 Tire Flips 100 GHDs 200 DUs 1200 Meter Row (The above tasks are totals for the team of two.
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Friday

Pre WOD Four sets of: Dumbbell Shoulder Press x 4-6 reps Rest 90 seconds Good Mornings x 6-8 reps Rest 90 seconds WOD Complete as many rounds and reps as possible in 4 minutes of: 10 Push Presses (95/65 lbs) 10 Pull-Ups Rest 4 minutes, and then . . . Complete as many rounds and...
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Thursday

Pre WOD Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes WOD Four rounds for time of: 10 Hang Squat Snatches (115/75 lbs) 20 Box Jump-Overs (24″/20″)
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Wednesday

Pre WOD Four sets of: Front Squat x 3-5 reps Rest 20 seconds Strict Pull-ups x Max unbroken reps Rest 3 minutes WOD Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 15 Burpees
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Tuesday

Pre WOD Four sets of: Single-Arm Dumbbell Row x 6-8 reps Rest 90 seconds V-Sit x 45-60 seconds (accumulated) Rest 90 seconds WOD In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: 5 Man-Makers (50/35 lb)
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Monday

Pre WOD Four sets of: Deadlift x 3-5 reps Rest 2-3 minutes WOD “Jackie” For time: Row 1000 Meters 50 Thrusters (45/35 lbs) 30 Pull-Ups Compare your results to January 3, 2017.
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Saturday

WOD In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by…...
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Friday

Pre WOD Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds...
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