W.O.D.

  • Wednesday May 6th


    Throw back bro session. Time for another one 


    WOD
    Strength 
    Shoulder Press
    3-3-3
    Push Press 
    2-2-2
    Jerk
    1-1-1

    Conditioning 
    "Death by 10 Meters"
























     

     

     

     


  • Monday May 4th



    WOD
    Strength 
    Clean Complex X15
    1 Power Clean + 2 Front Squats +1 Thruster + 1 Jerk
    *start light and add weight as you go. Work up to heavy set as possible

    Conditioning 
    5-4-3-2-1 reps of
    deadlifts 315/205  275/185  225/155
    MU 
    Burpee (* jump and touch a target above head)
    ** 5 of each, then 4 of ea etc



  • Saturday May2nd


    Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

    Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

    10 RFT of
    150m Run
    7 C2B Pull Ups
    7 Front Squats 135/95
    7 HSPU


  • Friday May 1st


    WOD
    Strength
    EMOMx15
    Snatch (Power/Split/Squat)
    Min 1-3 @ 65% of 1RM
    Min 4-6 @ 70%
    Min 7-9 @ 75%
    Min 10-12 @ 80%
    Min 13-15 @ 85%


    Conditioning 
    21-15-9 reps of 
    OHS 95/65
    50 Dbl Unders between ea

    21 OHS 50 II
    15 OHS 50 II
    9   OHS 5o II


  • Wedneday April 29


    WOD
    Rest Day
    Open Gym 11-1
    Open Gym 5:3--7


  • Tuesday April 28th

    WOD
    Strength 

    Behind the Neck Jerk
    1-1-1-1-1-1-1-


    Conditioning
    AMRAPx8
    Run 200m
    20 Squats
    20 TTB


  • Monday Apr 27



    WOD

    Chipper 
    For Time complete
    25 Dubs
    50 Thrusters 115/85  95/65
    25 Dubs
    40 C2B Pull Ups
    25 Dubs
    30 Burpee Box Jumps 24/20
    25 Dubs
    20 Strict HSPU
    25 Dubs
    10 Pistols
    25 Dubs


  • Sunday Apr 26th





    WOD
    2 Person Teams

    Buy In
    100 Wallballs

    then 


    "DT"
    5 Rounds of 

    12 Deadlifts 155/105
    9 Hang Power Cleans 
    6 Push Jerks

    then 

    Buy Out 
    50 Wallballs

    *During this workout you may split all the reps ups as needed. Only 1 athlete working at a time.

    Extra Credit 
    Masters Qualifier WOD #1

    AMRAP 5:00
    5 MU
    10 Power Cleans 155/105

    *This is an individual workout. Muscle Ups are rings. 

  • Friday April 24th




    WOD
    Strength 
    EMOMx12
    1:00-3:00 1 Squat Clean @75%
    4:00-6:00 1 Squat Clean @ 80%
    7:00-9:00 1 Squat Clean @ 85%
    10:00-12:00 1 Squat Clean @90%


    Conditioning 

    AMRAPx12
    3/2 Muscle Ups 
    6 Power snatches 95/65
    9 OHS 95/65
    12 TTB
    15 Dubs


     

  • Thursday Apr 23rd


    WOD
    "Fight Gone Bad"

    Three rounds of:
    Wall-ball 20/14 10 ft target (Reps)
    Sumo deadlift high-pull, 75/55  (Reps)
    Box Jump, 20" (Reps)
    Push-press, 75/55 (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Add your points.



  • Wednesday Apr 22nd



    WOD
    Strength
    Back Squats
    3-3-3
    Front Squats 
    2-2-2

    Benchmark
    "Baseline"
    Row 500m or Run 400
    40 Air Squats 
    30 Sit Ups
    20 Push Ups
    10 Pull Ups


  • Tuesday Apr 21st


    WOD
    Rest Day 
    Open Gym 11-1
    Open Gym 5:30-7pm


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