WOD

Workout of the Day Posts

Thursday, July 30, 2015

“Mr. Olympia”

Its Not a Two More

Then

4 Rounds
10 Ill Be Back Squats
40 Get to The Choppa

Cash Out
Hasta La V-Sit Baby

Happy Birthday Arnold!

Happy Birthday Arnold!

Wednesday, July 29, 2015

Power Snatch of Blocks
1RM

For Time:
35 Ring Push Ups
35 DB H. P. Clean
35 Cal Row

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Tuesday, July 28, 2015

Squat Clean Thruster
1RM

50 GHD Hip Ext
3 Lap Sled Drag
50 K2E

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Monday, July 27, 2015

6 Rounds
5 HSPU or 5/side SA strict DB Press
7 DL
9 KB Front Squat
12 R KB Swings
rest

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Sunday, July 26, 2015

EMOM for 10min
3 Hang Power Snatch

Dips
3 x 12

Row
6 x 100m

Max Hold Chin over Bar

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Saturday, July 25, 2015

Summer Fun, Summer Not

Coach Deni’s WOD

GOAL!!!

GOAL!!!

Friday, July 24, 2015

Thruster
10 X 2 @ 80%
1:00 Rest

3x
20 sec max hold
rest
10 sec max hold
rest
Max Reps Pull Ups

3x
20 Hip Extension
20 Band Abduction

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Thursday, July 23, 2015

1 Round
Run 400m
20 Alt. SA DB Snatch
40 OH Walking Lunge
20 Burpees
40 KB Swings
20 Push Press

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Wednesday, July 22, 2015

Snatch Push Press
5 x 3

15 – 12 – 9
Ring Row
Push Up

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Tuesday, July 21, 2015

Snatch Grip Deadlift
1RM

4 Rounds
20 DB Walking Lunge
1 lap Sled

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Monday, July 20, 2015

10 Rounds
200m Row
5 DB Power Clean & Jerk

Side Plank
3 x :45

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Sunday, July 19, 2015

Summer Fun, Summer Not WOD with Coach Jodi

2 Rounds

60 DU
50 Sit Ups
40 Walking Lunge
30 Pull Ups
20 OHS
10 HSPU

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Saturday, July 18, 2015

Summer Fun, Summer Not WOD with Coach Jason

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Friday, July 17, 2015

Thruster
12 x 2

3 x
Max hold Chin over Bar
rest
12 Strict Pull UPs
rest

100 Band Hamstring Curl

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Thursday, July 16, 2015

5 Rounds

10 Burpees
15 KB Swing
400m Run

Rest

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Wednesday, July 15, 2015

Hang Power Snatch

AMRAP in 12
150m Row
25 DU’s
15 Box Jumps
5 Dips

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Tuesday, July 14, 2015

1 1/4 Squat
5 x 3

Romainan DL
4 x 8

4 Rounds
25 Sit Ups
16 SL Squat
10 Cal Bike

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Monday, July 13, 2015

AMRAP in 20min

200m Run
10 Deadlift
5 MU’s

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Sunday, July 12, 2015

Jerk Complex

3x
12 Tricep Roll Back Extension
12 Diamond Push Ups

8:00
10 Body Row
10 Slam Ball
20 MB Russian Twist

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Saturday, July 11, 2015

Paul’s Coaches WOD!!!  Summer fun, summer not…

“(S)Wet T-Shirt Contest”

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Friday, July 10, 2015

Thruster
12 x 2

Pull Ups
2 x 12

GHD Hip Ext
100

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Thursday, July 9, 2015

5 x

10 Pull Ups
10 DB G2OH
200m/400m/800m Run
rest

GOAL!!!

GOAL!!!

Wednesday, July 8, 2015

Press
5 x 1

5x
100m row
rest
10 burpee
rest
25 KB Swings 55/35
rest

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Tuesday, July 7, 2015

Deficit Deadlift
1RM

6 – 8 Glute Ham Raise
6 – 8 Seated Good Morning

100 DB Walking Lunge

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Monday, July 6, 2015

6 rounds

20 Cal Bike
6 Front Squat
50 DU’s
4 Push Jerk

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Sunday, July 5, 2015

Clean Complex

3x
10 DB Seated Press
10 Ring Dips

AMRAP IN 6min
10 DB Cross Chop
5 Renegade Row

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Saturday, July 4, 2015

EMOM up to 10:00

Box Jump + 2 reps

Power Snatch + 2 reps

Burpee over bar + 2 reps

Sandbag Carry + 1 laps

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Friday, July 3, 2015

Front Squat
10 x 2

Bent Row
4 x 8

4 x
10 Pull Up
15 KB Swing
20 Sit UPs

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Thursday, July 2, 2015

6 x

15 Cal Bike or Row
3 Power Clean
6 Burpee Pull Up
rest 1:00

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Wednesday, July 1, 2015

Happy Canada Day Hosers!

“The Great White North” Partner WOD

Beaver Dam

Dog Sled Fur Trade

Take Off Eh! Squat in the Woods

MB Basketball

Canadian Pacific Railway

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