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

WOD

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

Thursday

Pre WOD

Close grip Bench Press (work up to a 3 rep max)

Pendley Rows
4 x 8 reps

Lying DB Extensions
4 x 12 reps

WOD

Baseline (test)
Row 500m
40 Air Squats
30 Sit-ups (Butterfly hands touch behind head and must touch shoes)
20 Push-ups (chest to floor lockout)
10 Pull ups

Wednesday

Pre WOD

Overhead Squat 5×3

WOD

3 rounds for time:

Run 400m
30 GHD sit-ups
7 Deadlifts 315/225

Tuesday

Pre WOD

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

WOD

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)

Monday

Pre WOD

Four sets of:
Front Squats x 6-8 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds

WOD

For time:
500 Meter Row
50 Wall Ball Shots 20/14
50 Push-Ups
500 Meter Row

Saturday

Pre WOD

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Jump Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
6 Stone to Shoulder

Friday

Pre WOD

Five sets of:
Bench Press x 3-5 reps
Rest 2-3 minutes
Banded Tricep Press downs x 8-10 reps

WOD

Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Cleans (175/115 lbs)
Minute 2 – 12/6 Calories of Assault Bike/Rower

Thursday

Pre WOD

Four sets of:
Bulgarian Split Squat x 6-8 reps each leg
Rest 2 minutes
Strict Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes

WOD

Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees