Workout of the Day
Monday 04.28
Clean Practice WOD: 5 RFT 5 Hang Power Cleans 10 Front Squats 20 Burpees HAPPY WODDING, EVERYBODY!
Friday 04.25
Hero WOD: NUTTS {Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that...
Thursday 04.24
Skill: Med Ball Clean review WOD: In teams of 3: 100 T2B 150 Burpees 200 MBC -1 person works, 1 person rests, 1 person F2F Farmer's Carry- HAPPY WODDING!
Wednesday 04.23
Skill: Squat Clean practice WOD: 100 Squats 75 Push Ups 50 Hang Squat Cleans 25 HSPU HAPPY WODDING!
Tuesday 04.22
Strength: Push Press 3 @ 80% 3 @ 85% 3+ @ 90% WOD: 1 minute of Box Jumps 1 minute of SDLHP 2 minutes of Box Jumps 2 minutes of SDLHP 3 minutes of Box Jumps 3 minutes of SDLHP Don't forget to post your reps, and HAPPY WODDING!!
Monday 04.21
Strength: Front Squat 5-3-2-2-1-1-1 WOD: 10-9-8-7-6-5-4-3-2-1 KBS Dips {after every 2nd round, F2F overhead carry} HAPPY WODDING!
Friday 04.18
Strength: Snatch Balance 2-2-2-2 Advanced -Alternate Snatch and Snatch Balance WOD: AMRAP 20 5 OHS 1 F2F sprint 10 OHS 2 F2F sprints 15 OHS 3 F2F sprints ... increase each round HAPPY WODDING!
Thursday 04.17
Skill/Strength: TBD WOD: 3RFT - Partnered 50 Partner WBS 50 Alternating Box Jumps 1 200m Partner Carry, each HAPPY WODDING!
Wednesday 04.16
Skill: Clean and Jerk practice WOD: 3 rounds for quality 15 G2OH 20 Burpees Prowler Push HAPPY WODDING!
Tuesday 04.15
Strength: Push Press 5 @ 75% 5 @ 80% 5 or more @ 85% WOD: 6rft 5 pull ups 10 push ups 15 squats 10 thrusters 115, 75 HAPPY WODDING!