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

WOD

50%

Pre WOD
Row 250 rest 60 sec.
Repeat for six intervals
WOD
Strict Press 10×10
Use 50% of 1RM for ten sets.
Post WOD
2 min. max Push ups (chest 2 floor)

T2B

Pre WOD

KB windmills

WOD

10-9-8-7-6-5-4-3-2-1

DB or KB Push Press 50s/30s

Ring Dips

Toes 2 bar

Post WOD

Find Max Weighted Chin Up

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“When you have the best product, people find you.” — Josh Bunch

10X10

Pre WOD

50 Weighted Lunges  95/75

WOD

Backsquat 10 x 10 (work with a weight that is 50% of 1RM)

Post WOD

AMRAP 8 min

10 reps Muscle Snatch 75/55

10 reps Pull ups

Cindy

Pre WOD
Tabata Situps
WOD
Cindy
AMRAP 20
5 pull ups
10 push ups
15 air squats
Post WOD
Roll and stretch

Push It!

Pre WOD
125 DUs
WOD
Push Press 7×2
Post WOD
3 Rounds
10 Pistols (5 each leg)
10 V ups

Cartwheels

Pre WOD
50 walking lunges with 45/25 overhead
WOD
15 hspu
20 pullups
25 box jumps 30/24”
30 deads 185/135#
35 burpees
Post WOD
50 Cartwheels

OHS

Pre WOD
Rope Climbs
WOD
OHS 5×5
Post WOD
Fish Game (best two out of three)

Tuesday

Pre WOD
50 Pistols (25 each leg)
Scale to a box if needed
WOD

(10, 9, 8…3, 2, 1 reps) for time of:

Power Clean, 155/105 pounds

Chest-to-Bar Pull ups

KB Swings 53/35
Post WOD
50 GHDs

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Squat

Pre WOD
Tabata Squat Jumps
WOD
Backsquat 5×3
Post WOD
Find 1RM in the weighted dip
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