Monday 9/4/17 – Sunday 9/9/17

Monday 9/4/17

Battle of the Sexes: Revenge of the Mens

0:00 – 15:00

Calorie Row

Men: 1000

Women: 750

*Each team with get 5 Rowers. Men will stand the rower up when it reaches 200 calories, and women will stand the rower up when it reaches 160 calories.

18:00 – 23:00

5min AMRAP Burpee Box Jump overs

*Single file using only 2 boxes per team

26:00 – 33:00

5 Stations for Thrusters

1pt = Men 75lbs Women 45lbs

2pts = Men 95lbs Women 60lbs

3pts = Men 125lbs Women 75lbs

4pts = Men 155lbs Women 90lbs

5pts = Men 185lbs Women 105lbs

*Each team will need to place at least 1 team member at each bar, and the most points after 5 minutes wins.


Tuesday 9/5/17

Bench Press



For time:

4 Rounds

25 DUs

10 Ring Dips

-Rest 2min-

4 Rounds

25 DUs

10 Plate burpees 45/25lbs


Wednesday 9/6/17

12min AMRAP

3 Squat Cleans 185/125lbs

100m Farmer’s Carry 50/35lbs per hand

6 Squat Cleans

100m Farmer’s Carry

9 Squat Cleans

100m Farmer’s Carry

And so on until the 12min expires.


Thursday 9/7/17


Power Snatch 135/95lbs


*15min Time Cap


Friday 9/8/17

Push Jerk



-0:00 to 5:00-

600m Row

500m Run

-5:00 to 10:00-

500m Row

400m Run

30 Russian KBS 53/35lbs

-10:00 to 15:00-

400m Row

300m Run

40 Alt KB or DB Snatch 53/35lbs

*If you complete the work before the given 5min interval is over, rest until the next one begins.


Saturday 9/9/17

Partner WOD

For time:

200 WBs 20/14lbs

*one partner must sit in the bottom of a squat while the other works

150 Med ball Walking Lunges 20/14lbs (ball to be held at chest or higher)

* one partner must perform a tall plank while the other works

100 Pull Ups

*one partner must hang from the pull up bar while the other works


Sunday 9/10/17

4 Rounds for time:

250m Row

20 Air squats

15 Russian KBS 70/53lbs

10 Push ups