WOD

Wednesday, August 31, 2016

Hang Power Clean
1 RM

Strict Pull Ups
3 x 10

5 Rounds
4 Push Jerk
1 Lap Farmers Carry
20 DU’s
rest

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Tuesday, August 30, 2016

Pause Front Squat

AMRAP in 12:
5 HR Push Ups
10 Box Jumps
250m Row

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Monday, August 29, 2016

4 Rounds
10 Deadlift
20 DBall Weighted Lunges
1 lap Sled
rest

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Coach. Jason.

What’s in the boxes? 

Sunday, August 28, 2016

Bench w/ Chain
9 x 3

“Cameron B.”
5 Rounds:
10 PP 95/135
200m
2 Rope Climbs

Cam Barnes

cam barnes

Saturday, August 27, 2016

5 Rounds
7 strict pulls ups
9 Power Clean 155/105
400 m run
Rest 2:00

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Friday, August 26, 2016

Box Squat

Pendlay Row
3 x 10

Rack Pull
Work up to a heavy set of 3

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Thursday, August 25, 2016

TGU
3 x 8

AMRAP in 12
12 Hollow Rocks
10 DB Step Ups
7 Push Jerks

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Wednesday, August 24, 2016

Close Grip Bench Press

3 x
10 Incline Press
10 pushups
rest

WTY
3 x 8 ea

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Tuesday, August 23, 2016

Sumo Deadlift

3x
8 Barbell Front Squat
8 Reverse lunge

Russian KBS
100

Phil

Monday, August 22, 2106

For time working on the odd minutes and resting on the even minutes complete:

50 Burpee over Bar

75 Power Snatch 75/55

100 Wall Balls 20/14

(Modified WOD from CrossFit Calgary)

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