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

Thursday

Pre WOD Three sets of: Back Squat x 4-6 reps Rest 45 seconds Ring Rows x 8-12 reps Rest 45 seconds Walking Lunges with Dumbbells x 20 steps Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps Rest 45 seconds WOD Complete as many rounds and reps as possible in 10 minutes of: 5...
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Wednesday

Pre WOD Take 15-20 minutes to build to today’s heavy… Split Jerk x 1 rep WOD Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Run 200 Meters Push Press (115/75 lbs)
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Tuesday

WOD Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Strict Handstand Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4...
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Monday

Pre WOD Three sets of: Deadlift x 6-8 reps Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds WOD Three rounds for time of: 400 Meter Run 15 Burpee plate jump (45/35) 25 Kettlebell Swings (32/24 kg)
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Saturday

WOD In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all...
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Friday

Pre WOD Three sets of: Bench Press x 6-8 reps Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps Rest 3 minutes WOD Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters 10 Box Jumps 30/24...
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Thursday

Pre WOD Three sets of: Bulgarian Split Squat x 8-10 reps each Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps each Rest 30 seconds WOD Rounds of 15, 12 and 9 reps for time of: Thruster (135/95 lbs) Bar-Facing Burpees Over the Barbell
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Wednesday

Pre WOD Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3 minutes WOD Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 53/35 15 Pull-Ups Rest 3 minutes Each set should take less than 5 minutes. Please adjust the reps to ensure that your...
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Tuesday

Pre WOD Four sets of: Shoulder Press x 3-5 reps Rest 2-3 minutes – working on lower body mobility during rest periods WOD Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Ring Dips 12 Toes to Bar
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Monday

Pre WOD Five sets of: Back Squat x 2-3 reps Rest 15-20 seconds Strict Supinated-Grip Pull-Ups x 10-12 reps Rest 3 minutes WOD Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Squat Cleans (135/95 lbs)
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