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

WOD

Monday

Pre WOD

3 sets
Stationary Dips 7 reps (Weighted)
50ft. Farmers Carry (AHAP)

WOD

Every 4 minutes, for 20 minutes (5 sets) for times:
10 SDHP 95/65
20 Sit up ball toss 20/14

Saturday

Pre WOD

Sleds 5×5

WOD

Five rounds for time of:
400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)

Friday

Pre WOD

Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes

WOD

For time:
10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups

Thursday

Pre WOD

Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

WOD

Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (50/35lbs)
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Wednesday

Pre WOD

Take 20 minutes and find today’s 1-RM Clean and Jerk.

WOD

For time:
500 Meter Row
50 Kettlebell Swings (53/35)(A)
100 Air Squats
500 Meter Row

Tuesday

Pre WOD

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 2 – Supine Ring Rows x 10-12
Station 3 – Hollow Rocks or Hold x 45-60 seconds

WOD

10-8-6-4-2
HSPU
Deadlift 225/155
Strict Pull-ups

Post WOD

Max Bar Hang

Monday

Pre WOD

Three sets of:
Front Squat x 5-6 reps
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

WOD

Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Saturday

WOD

In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible,

Friday

Pre WOD

RomWOD

WOD

Every four minutes, for a total of six sets, complete:
35/25 Calories of Rowing
10 Overhead Squats (135/95 lbs)