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

Saturday

WOD In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (24/16 kg)(R) 250 Push Press (95/65 lbs) 200 Pull-Ups 150 Box Jump-Overs (24″/20″) 1600 Meter Medicine Ball Relay (20/10)
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Friday

WOD Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Strict Handstand Push-Ups
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Thursday

Pre WOD Five sets of: Back Squat x 2 reps Rest 2-3 minutes WOD Four sets for times of: 20 Wall Ball Shots (20/14 lbs to 10′) 10 Toes to Bar 5 Power Cleans (155/105 lbs) Rest 2 minutes
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Wednesday

Pre WOD Every 2 minutes, for 12 minutes (6 sets): Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep WOD Every minute, on the minute, for 12 minutes: Minutes 1-4 – Assault Bike/Row x Max calories in 30 seconds Minutes 5...
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Tuesday

Pre WOD Five sets of: Deadlift x 5-7 reps Rest 20 seconds Kettlebell Hang Power clean/Press x 20 reps Rest 20 seconds Ring Push-Ups x 15-20 reps Rest 3 minutes WOD For time: Row 2000 Meters Post WOD 200 Flutter Kicks L/R = 1
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Monday

Pre WOD Four sets of: Hang Snatch x 2.2 (rest 10 seconds between doubles) Rest 2-3 minutes WOD Complete as many rounds and reps as possible in 6 minutes of: 6 Thrusters (115/75 lbs) 9 Pull-Ups 12 Box Jumps (30″/24″)
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Saturday

WOD For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Deadlifts (225/155 lbs) 8 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest 4 minutes, and...
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Friday

Pre WOD Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm Rest 60 seconds WOD For time: 400 Meter Run 50 Wall Ball Shots 20/14 40 Box Jumps or Step-Ups 24/20 30 Alternating Dumbbell Snatches 50/35 20 Toes...
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Thursday

Pre WOD Six sets of: Clean or Power Clean x 1.1 (rest 10 seconds between singles) Rest 2-3 minutes WOD Five rounds for time of: 30 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 GHD sit-ups
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Wednesday

Pre WOD Take 15-20 minutes to build to today’s 1-RM Split Jerk WOD Three rounds for time of: 400 Meter Run 10 Ground to Overhead (135/95 lbs) 20 Chest-to-Bar Pull-Ups
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