Category: WOD

Feb 16th Class Program

For time: (Teams of 2)100 Box Jumps with Step down @ 24/20400m Row100 Thrusters @ 45/35400m Row100 T2B400m Row100 Thrusters @ 45/35400m Row100 Box Jumps with Step Down @ 24/20 *Reps that are 100 can be partitioned anyway possible between partners. Row is for Each @ 400m


Feb 15th Class Program

Bench Press4 Sets x 10 reps @31X1Rest as needed+Bent Over Dual KB Row4 Sets x 10 reps @31X1 Rest as needed 10 min AMRAP @ 75-80% Effort1 Rope Climb 5 Pushups 3 Strict Pull-ups 7 DB STO @ 50/35 For time:Accumalate 5 mins of Front Rack Holds @ 24/16kg/arm – Adjust as needed GHD Back …
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Feb 14th Class Program

Front SquatsBuild to Tough 3 rep Romanian Deadlift3 Sets x 8-10 reps @20X0Rest 1-2 mins+Rear Foot Elevated Split Squats3 Sets x 8-10 reps/side @20X0Rest 1-2 mins 15 min EMOM1st min: 10-12 Hang Cleans @ 115/752nd min: 10-12 Front Squtas @ 115/753rd min: 50 DU’s or 30s Skipping 10 Sets:30s Rowing @ 80-85% Effort30s Rest


Feb 13th Class Program

3 rounds4:00 Row (Easy) 1:00 rest / walk 2:00 Row (Moderate) 1:00 rest / walk 1:00 Row (Hard) 1:00 rest / walk :30 Row (Very Hard) -Rest 3:00 between rounds- 15 mins @ Sustainable Effort50ft Shuttle Sprints x 10 lengths 20 Alt Step Ups – No Weight 15 KBS @ 24/16 100ft/side Suitcase Carry


Feb 12th Class Program

A1) Strict PressWaveloading:6 / 4 / 2 – Moderate Effort6 / 4 / 2 – Tough EffortRest 1-2 mins b/t sets+A2) Strict Supinated Pull-ups6 / 4 / 2 – Moderate Effort6 / 4 / 2 – Tough EffortRest 1-2 mins b/t sets 3 Rounds for time:21 Cals on Rower15 T2B9 Burpee Box Jump Overs @24/20 …
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Feb 11th Class Program

Power Clean 1 rep Every 30s x 15 SetsStart @ 50% – Build up slightly as needed, but not intended to be a max out session. 5 Sets:50ft Sprint to Sled50ft Reverse Sled Drag Rest as neededIntent is explosive sprints into aggressive sled drags @ tough but not maximal load 12 min AMRAP @ 75-80% …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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