The WOD's

WOD: Monday

WODs February 14, 2016

A. Thruster 10-10-10 B. AMRAP in 8 min: 10 Wall Ball 10 Toes to Bar  

WOD: Saturday

WODs February 12, 2016

7:00am
3 x 5 minute rounds for max reps at each station:
From 0:00-2:00, run 400 metres then Double-unders
From 2:00-3:00, Shoulder to Overhead 40/30kg
From 3:00-4:00, Pull-ups
From 4:00-5:00, Hang Cleans 40/30kg
*Rest 5 minutes between rounds.
*Check out the attached video of Dan Bailey doing the original version of this workout.

8:00am
No session today.

WOD: Friday

WODs February 11, 2016

21-15-9 reps for time of:
Deadlift 60/40kg
Box Jump 24/20″

Rest 3 min.

15-9 reps for time of:
Deadlift 80/55kg
Box Jump 24/20″

Rest 2 min.

9 reps for time of:
Deadlift 100/70kg
Box Jump 24/20″

WOD: Thursday

WODs February 10, 2016

A. Overhead Squat 10-10-10

B. AMRAP in 5 min.
Burpee Pull-ups
*Use a bar that is 30cm above your standing reach.

WOD: Wednesday

WODs February 9, 2016

For time:
Run 1200m
30 Power Cleans 60/40kg
Run 1200m
*Perform the power cleans in touch and go sets ie. not singles.
*Not a good runner – here is your chance to practice!

WOD: Tuesday

WODs February 8, 2016

A. EMOM x 9:
1. Frog Stand (prog.1)
2. 20 sec. Hollow Hold
3. L-sit 15 sec. (prog. 1)
4. Frog Stand (prog.2)
5. 15 sec. Hollow Rock
6. L-sit 15 sec. (prog. 2)
7. Frog Stand
2. 10 Candlestick
3. L-sit 15 sec.

B. 10-1 reps for time of:
Knees to Elbows
35 Double-unders

WOD: Monday

WODs February 7, 2016

A. Every 90 sec. x 7 rounds:
3 Thrusters
*Build in weight as you go.

B. Three sets for reps:
Max unbroken Thruster 40/30kg
*Rest 3 min. between sets.

WOD: Saturday

WODs February 5, 2016

“Sisson”
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-metre run
*please bring long socks or a towel for towel pull ups if you can’t climb a rope.

If you’ve got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

WOD: Friday

WODs February 4, 2016

Five cycles (not for time):
Frog Stand 10-20 sec.
L-sit 20-30 sec.
Candlestick 10 reps
Romanian Deadlift 5-7 reps

WOD: Thursday

WODs February 3, 2016

EMOM x 30:
1. Row 250/200m
2. Rest
3. 5-10-15-20-25m Shuttle
4. Rest
5. Max pull-ups
6. Rest