WOD

OPEN

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 4 Snatches (185/135)
Minutes 6-10: 6 Clean and Jerks (185/135)

2. Conditioning (Class WOD)
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

PERFORMANCE

For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

FITNESS

For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (65/45)
7 Pull-ups
7 Burpees

WOD

OPEN

1. Snatch

60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3

2. Snatch Pull

(105%/3)4

3. Back Squat
(80%/5)5

4. Gymnastics Conditioning
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds

5. Conditioning (Class WOD)
5 RFT:
400m Run
15 Power Snatches (95/65)

6. Midline
60 GHD Sit-ups
60 Hip Extensions
40 GHD Sit-ups
40 Hip Extensions
20 GHD Sit-ups
20 Hip Extensions

PERFORMANCE

5 rounds:
400m Run
15 Power Snatches (75/55)

FITNESS

5 rounds:
400m Run
15 Power Snatches (65/45)

9AM – CYCLE

10AM to NOON – OPEN GYM

Suggested WOD

OPEN/PERFORMANCE/FITNESS

4 Rounds of
400m Run
25 Wall Balls (20/16)
25 Pull Ups

For Time

8AM Bootcamp

830AM Cycle

9AM WOD

TEAM WOD

OPEN – PERFORMANCE – FITNESS

Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100 Meter Run
*Partner completes full round, then switch*

WOD

OPEN/PERFORMANCE/FITNESS

“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

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Tuesday 8-22-17

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