Open Gym
9-1030am

Recommended but not mandatory for advanced athletes:
20 Minutes to Establish a 1RM Snatch
20 Minutes to Establish a 1RM Clean & Jerk

Bro Time
8pm

Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for the week to come! Check out MobilityWOD.com or the posters in the lobby if you need any ideas!

WOD
2 Minutes Max Effort Double Unders

Rest 1 Minute

4 Minute AMRAP of:
15 Pushups
10 Toes-2-Bars

Rest 1 Minute

4 Minute AMRAP of:
15 Sit-Ups
10 Pullups

Rest 1 Minute

2 Minute Max Effort Double Unders

Basics
90 Seconds Max Effort Single Unders
Then
8 Minute AMRAP of:
10 Pull-Ups
10 Box Jumps
10 Knees-2-Elbows
Then
90 Seconds Max Effort Single Unders

Strength
High-Bar Back Squat:
1×5@ 75%, 1×5@80%, 2×3@85%, 2×2@90%

WOD
For time:
Run 1 Mile

Then (no rest)

75 Wall Balls 20/14

Basics
3 rounds for time of:
15 Wall Balls
15 Step-Ups (each leg)
15 Steps Walking Lunge

Skill
Spend 15 minutes practicing pull-up/muscle-up technique

WOD
4 rounds for time of:
50 Double Unders
15 Overhead Squats 95/65

Today is our 2 year anniversary!!! This is a repeat of one of the very first WODs we ever did, so if you’re one of the originals you may remember this one!

Basics
3 rounds for time of:
Run 400m
15 Sit-Ups
15 Superman

Barbell Work
Beginners: 20 Minutes of Clean & Jerk technique work (work on the weakest part of the lift for you)

Advanced: 7×1 3-Position Clean (heaviest possible. The 3 positions are from the floor, just above the knees and at the hips)
Then
3×5 Push Press (heaviest possible)

WOD
4 rounds for time of:
6 Push Jerks 155/105
9 Front Squats 155/105
12 Bar-Facing Burpees

Compare to 11/27/12

Basics
4 rounds for time of:
10 Push-Ups
20 Squats
10 Burpees

Advanced: 7×1 3-Position Snatch (heaviest possible. The 3 positions are from the floor, just above the knees and at the hips)
Then
3×5 Snatch First Pulls (heavy but perfect)

WOD
“Helen”
3 rounds for time of:
Run 400m
21 Kettlebell Swings 55/35
12 Pull-Ups

Basics
3 rounds for time of:
Run 200m
21 Kettlebell Swings
12 Pull-Ups

Open Gym
9-1030am

Recommended but not mandatory for advanced athletes:
20 Minutes to Establish a 1RM Snatch
20 Minutes to Establish a 1RM Clean & Jerk

Bro Time
8pm

Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for the week to come! Check out MobilityWOD.com or the posters in the lobby if you need any ideas!

WOD
For time:
9 Bar Muscle-Ups/15 Chest-2-Bar Pull-Ups
100 Double Unders
15 Power Snatch 135/95
6 Bar Muscle-Ups/12 Chest-2-Bar Pull-Ups
100 Double Unders
10 Power Snatch 135/95
3 Bar Muscle-Ups/9 Chest-2-Bar Pull-Ups
100 Double Unders
5 Power Snatch 135/95

Basics
3 rounds for time of:
10 Knees-2-Elbows
15 Jumping Squats
20 Push-Ups

Strength
5×3 Tempo High-Bar Back Squat (heaviest possible)

Tempo is quick down, 5 second pause in absolute rock bottom, bounce and stand up

WOD
4 rounds of:
Run 400m
Rest 1:1

These should be all out max effort as fast as you can possibly go each round

Basics
12 rounds of:
Sprint 20 seconds
Walk 40 seconds

Each sprint should be an all out effort as fast as you can possibly go

Skill Work
15 Minutes of Pull-Up/Muscle-Up Practice

WOD
2013 Team Tryout WOD 3
10 Minutes to Complete:
5 Muscle-Ups
Row 250m
25 Handstand Push-Ups
Row 250m
5 Muscle-Ups
Then with remaining time complete max effort:
Burpee Box Jumps 24”

Basics
For time:
150 Single Unders
20 Pull-Ups
20 Sit-Ups
20 Steps Walking Lunge
100 Single Unders
15 Pull-Ups
15 Sit-Ups
15 Steps Walking Lunge
50 Single Unders
10 Pull-Ups
10 Sit-Ups
10 Steps Walking Lunge