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

WOD

Monday

Pre WOD

Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

WOD

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

Compare your results to January 3, 2017.

Saturday

WOD

In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (together)
immediately followed by…
12 rounds of:
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)
immediately followed by…
1200 Meter Run (together)

Friday

Pre WOD

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

WOD

Two sets for times of:
30/25 Row Cal.
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Thursday

Pre WOD

Three sets of:
Back Squat x 4-6 reps
Rest 45 seconds
Ring Rows x 8-12 reps
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps
Rest 45 seconds

WOD

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings (53/35) (A)
20 Goblet Squats (53/35)

Wednesday

Pre WOD

Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

WOD

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200 Meters
Push Press (115/75 lbs)

Tuesday

WOD

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 HR Push-ups
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar

Monday

Pre WOD

Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

WOD

Three rounds for time of:
400 Meter Run
15 Burpee plate jump (45/35)
25 Kettlebell Swings (32/24 kg)

Saturday

WOD

In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbels are dropped from overhead, all partners must run a 300 Meter Lap together.

Friday

Pre WOD

Three sets of:
Bench Press x 6-8 reps
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 3 minutes

WOD

Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
10 Box Jumps 30/24
Max Reps of Pull-Ups