WOD

Wednesday, May 6, 2020

4 Sets 

Rest :60 – :90
Rest :60 – :90
 
 
4:00 Run or Row 
10 Kettlebell or DB Complex 
Rest 2:00
 
3:00 Run or Row
10 Kettlebell or DB Complex  
Rest 2:00
 
2:00 Run or Row 
10 Kettlebell or DB Complex 
Rest 2:00
 
KB Complex = KB Deadlift + SA Clean + Squat to Thruster 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, May 5, 2020

AMRAP in 30 Minutes 

30m ( 50 steps) Mix Rack Carry 

2 TGU
5 Hands Only Inch Worm 
10 Single Leg Squats ( 4-6 Candlestick to SL Squat) 

 
Hand Only Inchworm 
 
Mix Rack Carry 
 
Candlestick to squat 

Monday, May the 4th be with you.

4 Sets 

6 – 10 / side SA Half Kneeling Press @20X1
rest :60
4 – 5 / side  Single arm DB 1 & 1/4 Front Squat –
rest :60
 
 
AMRAP in 12 Parsecs:
6 Darth Vader Press 
6 OH Skywalker Lunges 
9 C3PUs 
 
Remember your lifting Chews.
Devils Press
OH Walking Lunge
Push Ups

Sunday, May 3, 2020

Rest Day!

Or

4 X 400m Run
2:00 Recovery

Try to maintain a 2 to 4 second deviation on the intervals.

Saturday, May 2, 2020

For Time:

400m Run ( 1:00 out, then back)
50 Deadlifts
400m Run
50 Front Squat
400m Run
50 DB Box Step Over
400m Run
Zoom at 9:00AM

Friday, May 1, 2020

4 Sets 

10 Split Squat Right @30X1(2 – 4 inch Front Foot Elevated )
rest :45 – :60
10 Split Squat Left
Rest 
10 Laying Back Press
Rest
 
 
3 Rounds for Time:
20 Alt DB Power Snatch 
30 Mountain Climbers 
40 Step Ups 
 
 


Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, April 30, 2020

3 Sets, not for time:

4 – 8 Strict Handstand Push Ups / :30 Nose to Wall HS or Headstand  Hold
:30 Side Plank each side
 
*10- 12 L-Sit Press for those not doing handstands.
 
 

5 Rounds, On the 3 minutes 

200m Run (1:00 work)
10 Thrusters 
10 Burpee Lateral Hop Over 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, April 29, 2020

 

4 Rounds 

:40 Clean & Jerk / Or SB or DBall to Shoulder
:20 Rest 
:40 High Knee Skips  
:20 Rest 
:40 Ring Rows or Alternating DB Bent Over Row 
:20 Rest 
:20 Rest 
:20 Rest 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, April 28, 2020

“Heidi”

AMRAP in 23 Minutes 

23 Air Squats 
23 Push Ups 
23 Kettlebell Swings 
23 Sit Ups
23 Box Jumps 

This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020 while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.

Heidi graduated from Depot, the RCMP Training Academy, on February 2, 1996. She spent most of her career in Dartmouth, Cole Harbour, Halifax County, Halifax District and Enfield, Nova Scotia. She also served three years with the Musical Ride. Cst. Stevenson was a 48-year-old- veteran who worked for the force for 23 years.

Cst. Stevenson was loved by many in the communities she served. She was a cherished mom, wife, daughter, friend, and colleague.

The rep scheme signifies the number of years she served in the force.

Monday, April 27, 2020

4 sets 

Rest :60
Rest :90

 

3 Rounds 
400m Run 
20 DB Step Ups ( or dB lunges)
15 Thrusters
6 – 10 Candle Stick Rolls ( or 20 hollow rocks )