Monthly Archives: July 2013

Bent Ova…

Strength - Bent Over Rows & Body Rows 4X5 of each, Increasing weight as able while holding absolute perfect form. WOD - Level 1 Crossing Ladders, 1-10/10-1 of Front Squat 135/95 Deficit HSPU WOD - Level 2 Crossing Ladders, 1-10/10-1 of Front Squat 95/65 HSPU WOD - Level 3 Crossing Ladders, 1-10/10-1 of Front Squat 75/55 Push Ups Bars are not racked, must come from the floor. You start...
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Shins on ya…

Athletes: Warm up 4 rounds 20 sit ups 20 walking lunges (per leg) WOD 4 rounds 400m run 25 KB Swings 70/53 15 Burpees   Competitors: 1. Modified “J.J” Crossing Ladders, 1-10/10-1 of Squat Clean Paralette HSPU *I say modified as this should be fast-ish. If 185/120 (as this workout is originally written as) is something you cannot touch and go for most of this WOD then scale it down. Think...
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After Nutts…

Athletes: Strength - Back Squat 5-4-3-2-1-1 Thats the rep scheme, go up in weight and try for a 1RM. Please make sure, that when you are squatting heavy, that you have a spotter. Pay attention to what you are doing. Remember the tips we have given you, find a spot on the wall and don't take your eyes...
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Canada Day

Athletes: For Canada Day, a Canadian Hero wod. "Nutts" For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate *Scale accordingly, if you don't know, ask a coach. Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1...
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