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

WOD

Monday

WOD

9/11 memorial workout (Time)

2001 m run

-11 Box Jump (30/24)

-11 Thruster (125#/85#)

-11 Burpees

-11 Chest to Bar Pull UPs

-11 Power Cleans (170#/115#)

-11 Hand Stand Push Ups

-11 Kettle Bell Swings 53/35

-11 Toes to bar

-11 deadlifts (170#/115#)

2001 m Run or row alternate from what you started with

Saturday

WOD

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates.

Friday

Pre WOD

Speed Bench 9×3
Rest 2 minutes
Pendley Row 4×8
Rest 2 minutes
Lying DB Extentions 4×12

WOD

50 Bike Calories for time

Thursday

Pre WOD

Shoulder Press
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

WOD

For time:
1000 Meter Row
100 Wall Ball Shots (20/14 lbs)
1000 Meter Run

Wednesday

Pre WOD

Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

WOD

Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (50/35 lbs)

Tuesday

Pre WOD

Three sets of:
Box Squat x 2-3 reps
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

WOD

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups

Monday

Pre WOD

Five sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

WOD

In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (115/75 lbs)
7 Toes to Bar

Saturday

Pre WOD

RomWOD

WOD

CindyXXX
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Friday

Pre WOD

Three sets
Walking Lunges x 20
Rest 2 minutes
Weighted Chin ups x 5 reps
Rest 2 minutes

WOD

Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups