WOD

Friday, June 29, 2018

Clean  + Front Squat + Jerk

Clean pull
4 x 2

5x
Length Side Step
Lap Prowler Push

 

Canada Day wod this Sunday at 9:30, Eh!

 

Thursday, June 28, 2018

Partner WOD!

3 rounds, 2 minutes at each station:

Wall Balls

Rowing for Cals

DUs

Bike

Wednesday, June 27, 2018

Strict Press

Push Press
2 x Max Reps

For time:
800m Run
30 KB Swings
20 Burpees

Tuesday, June 26, 2018

Snatch + Snatch Balance + OHS

1/4 Back Squat

Glute Ham Raise
3 x 10

Next session starts on July 3rd.

Monday, June 25, 2018

4x
Nose to Wall Hold
Rest
L-Sit Hold
Rest

AMRAP in10
12 Deadlifts
6 Front Squat
3 S2OH
3 MUs

Sunday, June 24, 2018

Hang Power Clean
6 x 1

“Last Bus!”
10 – 1 Sandbag Clean
1 – 10 Sandbag TGU

Saturday, June 23, 2018

6 Rounds EMOM
1 – 200 Meter Run
2 – 10 Slam Balls
3 – 14 Box Jump Overs
4 – 18 Alt. DB Snatches
5 – 30 FLR

Friday, June 22, 2018

Clean + Front Squat + Jerk

Clean Lift-Off + Halting Clean DL + Clean

3x
10 Weighted Crunches
10 T2B
20 MB Russian Twist

Thursday, June 21, 2018

“The longest day of the year”

3 Rounds
1000m Row
10 Burpees
1600m Bike
10 Burpees
6 Laps Sled Drag
10 Burpees

Wednesday, June 20, 2018

Jerk

4 Rounds EMOM
1) 4 wall climbs
2) :30 bike
3) Sandbag Run
4) 40 DU’s