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

WOD

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

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

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

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)

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

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

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 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

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

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″)