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

WOD

Thursday

Pre WOD

Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

WOD

Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Wednesday

Pre WOD

Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps
Rest 90 seconds

WOD

For time:
10 Wall Ball Shots (20/14)
1 Strict Ring Dip
9 Wall Ball Shots
2 Strict Ring Dip
8 Wall Ball Shots
3 Strict Ring Dip

1 Wall Ball Shot
10 Strict Ring Dips

Tuesday

Pre WOD

Four sets of:
Bulgarian Split Squat x 6-8 reps each leg
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

WOD

Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Monday

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Saturday

WOD

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run
50 Tire Flips
100 GHDs
200 DUs
1200 Meter Row

(The above tasks are totals for the team of two.

Friday

Pre WOD

Four sets of:
Dumbbell Shoulder Press x 4-6 reps
Rest 90 seconds
Good Mornings x 6-8 reps
Rest 90 seconds

WOD

Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups

Thursday

Pre WOD

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

WOD

Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)

Wednesday

Pre WOD

Four sets of:
Front Squat x 3-5 reps
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes

WOD

Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

Tuesday

Pre WOD

Four sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest 90 seconds
V-Sit x 45-60 seconds (accumulated)
Rest 90 seconds

WOD

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
5 Man-Makers (50/35 lb)