Monthly Archives: June 2015

WOD 300615

Warm up

3x

15 calorie row
10m walking lunges
10m inchworms
10 scapular pull ups

WOD

A: For total reps

1 minute of burpees

B: For time

10-9-8-7-6-5-4-3-2-1

Sumo deadlift high pull 60/40

Perform 1 round of “Cindy” after each set of SDHP

C: For total distance

1 minute row

WOD 290615

Warm up

Mobility then

3x Burgener warm up

WOD

A: Every 2 minutes for 30 minutes

0-10: 1 Power snatch + 1 snatch balance + OHS
10-20: 2 High hang squat snatches
20-30: 1 Snatch

Increase weight each set

B: Alternate EMOM for 12 minutes between

1. 10 toes to bar + 20 double unders
2. 15 box jumps (step down, no rebounding)

WOD 260615

Warm up

400m run

then mobility

Team WODS

A. 2 rounds
15 calorie row
10 burpees
10 overhead lunges 25/15
10 pull ups
3 wall walks
Tag next person after each completed exercise.

B.

1. 30 Hang cleans
Women’s 25/35/45
Men’s 50/60/70kg
2. 30 Push presses
Women’s 25/35/45
Men’s 50/60/70
3. 30 Box jump overs
20″/24″/30″/36″
4. 30 Kettlebell snatches
Each team has 3 X 12kg and 3 X 24kg(pending on numbers)

C. Sled relay for 6min AMRAP 70kg

WOD 230615

Warm up

5-10 mins hip, squat, shoulder mobility

3x

10 lateral lunges
10 scapular pull ups
10 banded high pulls

WOD

A. Turkish get ups per hand 6-5-4-3-2-1-1
In between each set 10 box jumps 24/20

B. Sumo deadlift high pull 5-5-5-5-5
In between each set 15 hand release push ups

C. 50 calorie Air Dyne

WOD 220615

Warm up

4x

30 double unders
5 strict pull ups
5 front squats (broomstick)
5 hindu push ups

Hero WOD

“Bulger”

10 rounds for time

150m run
7 chest to bar pull ups
7 front squats 61.2/43kg
7 handstand push ups

HeroCplNickBulger_th.jpg

Enlarge image

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, Alberta, 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.

WOD 190615

heart2

Warm up

Athletes Choice

Team WOD

A: 18 minute cap

100 calorie AD 50 synchronized air squats 35 synchronized hand release push ups 20 synchronized burpees 35 synchronized hand release push ups 50 synchronized air squats 100 calorie AD

B: Team V Team Loop races

1 on 1 race

Team members must cycle though the whole team before a team member can run again. First team to win 20 loop races wins

WOD 180615

Warm up

3x

15 cal row
5 strict knees to elbow
5 strict pull ups
5 burpees

WOD

A: Every 3 minutes for 24 minutes

1. Run 600m

2. 1 round of

10 Clean and jerks 60/40
40 double unders

3. Row 500m

4. 2 Complexes of

1 bar muscle up
2 chest to bar pull ups
3 pull ups
4 toes to bar

OR

5 pull ups
5 toes to bar

Move through circuit style

B: 1RM Clean and Jerk (15 mins)

WOD 160615

Warm up

3x

10m inchworms
10 hanging leg raises
10m duck walk
10 scapular pull ups

WOD

A: EMOM for 18 mins

1.10 toes to bar
2.12 box jumps 24/20
3.14 wall balls 9/6

With the time remaining between exercises complete as many double unders as possible.

B: 1RM Deadlift (20 mins)

WOD 150615

Warm up

– hip, squat and shoulder mobiltiy

4x

1 loop
7 front squats (broomstick)
5 push presses (broomstick)
3 thrusters (broomstick)

WOD

A: Every 2 minutes for 30 minutes

0-10 3 Thrusters
10-20 3 Push jerks
20-10 3 Front squats

Increase weight each set. Bar is taken off the rack.

B: Double tabata

4 rounds for total reps

Burpees
Thrusters 43/30
Pull ups

Perform each exercise for 40 seconds with a 20 second rest. Move through circuit style.