Friday, 24 October 2014

October 25, 2014

Partner WOD:
Squat 15000 Pounds
Shoulder to Over head 8000
Between you and your partner, you must squat 15000 pounds. You can use any type of squat (example: 100 back squat. Must complete 150 back squats total. Same as shoulder to over head)

Thursday, 23 October 2014

October 24, 2014

Strength:
Split Jerk
1-1-1-1-1

WOD:
"Nutts"
This was the first Canadian hero WOD
10 Handstand Push Ups
15 Deadlift (250/165)
25 Box Jumps
50 Pull Ups
100 Wall Balls
200 Double Unders

Wednesday, 22 October 2014

October 23, 2014


Strength:
Deadlift
10-10-10

Muscle Up
5 Sets Max Reps

WOD:
3 Rounds
21 Toes to Bar
15 Box Jumps
9 Power Clean and Jerks (155/105)

Tuesday, 21 October 2014

October 22, 2014


Strength:
Hang Clean
1-1-1-1-1-1

Strict Handstand Push Up
5 Sets Max Unbroken
Rest 90 Seconds

WOD:
5 Rounds
10 Front Squats (135/95)
10 Bar Facing Burpees
Rest 90 Seconds

Monday, 20 October 2014

October 21, 2014


Strength:
Strict Press
1-1-1-1-1

Strict Toes to Bar
5 Sets Max Reps

WOD:
4 Rounds
1 Minute Max Row for calories
1 Minute Max Hang Power Snatch (95/65)
1 Minute Max Double Unders
1 Minute Rest

Intro To Weightlifting Technique: Snatch

Sunday, 19 October 2014

October 20, 2014

Strength:
Hang Snatch
1-1-1-1-1

Back Squat
1-1-1-1-1

WOD:
3 Rounds
15 Chest to Bar Pull Ups
15 Thrusters (95/65)

Saturday, 18 October 2014

October 18, 2014

Strength:
Split Jerk
2-2-2-2

Handstand Push Up
5 Sets of as many strict HSPU
Rest 90 seconds

WOD:
"Sgt. Slaughter"
3 Rounds
1 Minute to complete 100 meter run (50 meters and back)
2 minutes to complete 200 meter run (100 meters and back)
3 minutes to complete 300 meter run (50 meters and back, 100 meters and back)
The rest of the minute is rest. This is a sprint workout, probably our last of the 2014 season.