WOD

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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Sunday, August 21, 2016

Bench Press
9 x 3

3x
12 Rolling Dumbbell Extension
12 DB OH Press

Band Tricep Extension

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Saturday, August 20, 2016

4 Rounds
15 Box Jumps
400m Row
10 Dips

Cash Out
Abs

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Friday, August 19, 2016

Box Squat

Rack Pull
Work up to a heavy set of 5

Dead hang
3 x max hold

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Thursday, August 18, 2016

10 Rounds
3 Power Clean
30 DU
100m Sprint
rest

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Wednesday, August 17, 2016

Floor Press

3x
12 Incline DB Bench Press
12 Push Ups
rest

WTY
3 x 8

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