Thursday WOD

Wendler BrenchPress

5x5x5+ (65%,75%,85%)

21 Thrusters  (95lb/65lb)
21 over the bar burpees
15 Thrusters   (95lb/65lb)
15 over the bar burpees
9 Thrusters     (95lb/65lb)
9 over the bar burpees


Wednesday WOD

“Decending ladder Maddness”

10 T2B
10 Cleans (155lb/95lb)
100 DU
9 T2B
9 Cleans (155lb/95lb)
90 DU
8 T2B
8 Cleans (155lb/95lb)
80 DU
Down to 1
Time cap 25 minutes

Friday WOD

Friday (W)

Wendler Overhead Press

Week 1 

5 @ 65% of training max

5@ 75% of training max

5+ @ 85% of training max


For time

100 Thrusters (95/65)

Three burpees at the top of every minute 

Thursday WOD

Thursday (MG)

Skill: Snatch Pull Complex

Floor to knee,

Floor to mid-thigh,

Floor to pockets,

Hi-pull from pockets (jump and shrug shoulders up and back, no arm pull)

Work this complex for 15-20 minutes focussing on hitting correct positions as opposed to load lifted. Increase the load as needed. 


EMOM for 12 minutes

Run 200 m

3 Box Jumps (use a high box)

Wednesday WOD

Wednesday (MGW) Courtesy of HQ

Complete as many rounds as possible in 10 minutes of:

10 triple-unders
Russian Kettlebell swings, 15 reps (53/35) 
20 walking lunges

The incorporation of triple-unders is to train a skill with which we are not very familiar/comfortable. For those that have difficulty completing double-unders then they should substitute them in place of the triples.