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

WOD

Tuesday

Pre WOD

Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes

WOD

Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar

Monday

Pre WOD

Three sets of:
Front Squat x 4-6 reps
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

WOD

Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds

Saturday

WOD

In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

Friday

Pre WOD
RomWOD

WOD

In teams of two, partners alternate to complete five sets each of:
500 Meter Row
10 Dumbbell Man-Makers 50/35

Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

Thursday

Pre WOD

Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

WOD

Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

Wednesday

Pre WOD

Eight sets of:
Back Squat x 2-3 reps
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

WOD

Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)(A)

Tuesday

Pre WOD

Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
V sit for 1 minute
Rest 2 minutes

WOD

Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups

Monday

Pre WOD

Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

WOD

Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

Saturday

Pre WOD

In teams of two, complete:
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry