The WOD's

WOD: Thursday

WODs February 8, 2017

For time:
50 Wall Ball 9/6kg
25 Toes to Bar
40 Wall Ball
20 Toes to Bar
30 Wall Ball
15 Toes to Bar
20 Wall Ball
10 Toes to Bar
10 Wall Ball
5 Toes to Bar

WOD: Wednesday

WODs February 7, 2017

10-8-6-4-2 cycles of the Bear Complex.
*Each round is for load.
*Rest as necessary between rounds.
*Watch the attached video for an explanation.

WOD: Tuesday

WODs February 6, 2017

For time:
30 Bench Press
Run 800m
40 Dips
Run 800m
50 Hand Release Push-ups
*Pick a load for the bench press that will take 2-4 sets to complete 30 reps.

WOD: Monday

WODs February 5, 2017

“14.2”
Every 3 minutes for as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats 42.5/30kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

WOD: Saturday

WODs February 3, 2017

For time:
10 x 10m Sled Push 10/0kg
5 x 20m Farmers Carry 24/16kg KB’s
Run 1200m
5 x 20m Overhead Carry 20/15kg
10 x 10m Bear Crawl

WOD: Friday

WODs February 2, 2017

Two rounds for time of:
40 Squat
10 Burpee (over the bar)
20 Power Snatch 50/35kg
10 Burpee (over the bar)

WOD: Thursday

WODs February 1, 2017

*Lot’s of late arrivals lately! In case it’s not obvious, being on time means being inside the gym, dressed for training and ready to start the workout at the turn of the hour. We always start our classes on time – please do us the same courtesy.

A. Choose 1 of the following:
1. EMOM x 10: Pull-ups/Muscle-ups
2. 5 sets max reps: Pull-ups/Muscle-ups
3. 100 Pull-ups/30 Muscle-ups

B. EMOM x 10:
1. Max reps 10m shuttle run.
2. 30 sec. plank
*Feel free to scale up the plank to an L-sit.

WOD: Wednesday

WODs January 31, 2017

AMRAP in 18 min:
6 Toes to Bar
9 Hand Release Push-ups
12 Box Jumps 24/20″
*Feet are elevated on a 20kg weight plate for push-ups.
*Step-ups may be performed for the Box Jumps.

WOD: Tuesday

WODs January 30, 2017

A. Back Squat 2 x 15 reps.
*These sets should be heavy but are not intended as 15RM’s.
*Rest at least 5 min. between sets.

B. 100 Wall Ball for time – 10 min. cut off.
*The goal is to do this in as few sets as possible i.e. the fewest sets wins. Time will only be used as a tie-breaker.

WOD: Monday

WODs January 29, 2017

For time:
Run 800m
20 Power Clean 60/40kg
30 Chest to Bar Pull-ups
40 Deadlift 80/55kg
Run 800m