Monthly Archives: June 2018

Canada Day

As usual, Canada Day Hero WOD! What better workout than Nutts! "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 Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta,...
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Saturday Partner Wod, June 30th

Team WOD - 1 athlete does WOD #1 the other does WOD #2.  At the call of 3.2.1...go everyone starts at the exact same time. Your time is when the last athlete finishes. WOD #1 21-15-9 Wall Balls Burpees then... 3 rounds 15 – Hang Power Snatch 115/95 15 – Toes to Bar WOD #2 3 rds 10 – Deadlifts 275/185 10 – Air Squats 45/25 100m –...
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Friday, June 29th

10 min EZ Effort: 500m Row 50 Single Unders 50 Box Step Up and Overs 50ft “Core” Bear Crawl (into…) 10 min High Effort: 10 Thrusters 95/65 100ft Shuttle Running x 10 Lengths (into…) 10 min EZ Effort: 500m Row 50 Single Unders 50 Box Step Up and Overs 50ft “Core” Bear Crawl...
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Thursday, June 28th

Strength: Bent Over Barbell Row 5 sets of 10 reps at challenging weight Workout Of The Day 3 Rounds For time: 15 Hang Power Clean 135/95 15 Bar Facing Burpees Rest 5:00 3 Rounds For time: 10 DB Hang Power Clean and Jerk 50/35 25' HandStand Walk (Core Bear Crawl for scale) 50 Double Unders...
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