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

Friday

Pre WOD RomWOD WOD In teams of two, partners alternate to complete five sets each of: 500 Meter Row 10 Dumbbell Man-Makers 50/35 Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press
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Thursday

Pre WOD Five sets of: Hang Snatch + Snatch Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5 seconds between jumps) Rest 2 minutes WOD Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs)
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Wednesday

Pre WOD Eight sets of: Back Squat x 2-3 reps Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) WOD Complete as many rounds and reps as possible in 6 minutes of: 3 Thrusters (135/95 lbs) 6 Pull-Ups 12 Kettlebell Swings (32/24 kg)(A)
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Tuesday

Pre WOD Four sets of: Push Press x 3-5 reps Rest 2 minutes V sit for 1 minute Rest 2 minutes WOD Complete rounds of 21, 15, and 9 reps of: Strict Handstand Push-Ups Push Press (135/95 lbs) Push-Ups
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Monday

Pre WOD Deadlift Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep Rest 3-4 minutes between sets WOD Every minute, on the minute, for 10 minutes: 3 Deadlifts @ 80-85% of today’s heavy single 6 Burpees Over the Barbell
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Saturday

Pre WOD In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball shots 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry
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Friday

WOD Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) 10 Goblet Squats Run 400 Meters (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and...
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Thursday

Pre WOD Four sets of: Dumbbell Walking Lunges x 20 steps Rest 90 seconds Ring Dips (Strict) x Max Reps Rest 90 seconds WOD Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs) 10 Strict Handstand Push-Ups
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Wednesday

Pre WOD Four sets of: Shoulder Press x 3-5 reps Rest 90 seconds Strict Toes to Bar x 6-10 reps Rest 90 seconds WOD Complete as many rounds and reps as possible in 6 minutes of: 12 Pull-Ups 12 Push Press (95/65 lbs) 30 Double-Unders
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Tuesday

Pre WOD Five sets of: Deadlift x 4-6 reps Rest 20 seconds Ring Push-Ups x max reps Rest 2 minutes WOD Four rounds for time of: Run 400 Meters 20 Thrusters 75/55
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