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

WOD

BOR

Pre WOD

Back Squat 5×3

Bent over Row 4×8

Front Squats 3×5

WOD

25 Pull Ups

50 Burpees

Row 500m

Post WOD

Practice HSPU

 

OHS

Pre WOD

Take 15 minutes to establish a 2RM Snatch Balance

WOD

AMRAP 8

10 OHS 115/75

10 KTE

Post WOD

Max Rope Climbs 2 minutes

Wall Climb

Pre WOD
Bear Crawls and Crab Walks
Length of gymnastic floor and back
Do 5 of each alternating
WOD
AMRAP 10
15 KTE
10 Push Ups
5 Wall Climbs
Post WOD
10 minute squat test

OHS

Pre WOD

Agility Drills

WOD

OHS 3×5

Post WOD

Tabata Sit ups (total reps)

Fc

Pre WOD

Turkish Get – Ups (work a total of 25 each hand including warmup)

WOD

Squat Clean and Jerk 165/110

5 minutes as many reps as possible

Post WOD

Foam roll

Every second counts

Pre WOD

Spend 20 minutes to find your 2 rep max in the Deadlift

WOD

5 rounds

5 reps Deadlifts 225/150

10 Burpees

Post WOD

Row 1000m

 

Inverted

Pre WOD

Back Squat 75% 1×5 85% 1×4 95% 1×3

WOD

3 min KBS (53/35 american)

2 min KTE

3 min WB 20/14

no rest between AMRAPS

Post WOD

Work on your Inverted Burpees

L- sit

Pre WOD

Practice Snatching for 15 minutes

WOD

AMRAP 10

30 DUs

15 Power Snatches 75/55

Post WOD

Max hold L- sit

Mobility

"Rahoi"

Pre WOD

Front Squats 5×3

WOD

“Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees Jenn Jones 9 rounds + 19 reps (20″ box, 65lbs). Post rounds completed to comments. Enlarge image U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Post WOD

55 Strict Pull Ups (if you have a weighted vest wear it)