WOD

Saturday Events:

9am – 11am – Event 1A and Event 1B

6 min AMRAP

Establish 6RM Bench Press

2 min Transition

4 min AMRAP

1-2-3-4-5-6-7…

Bar Muscle Ups (Scaled is Max rep Pull-ups)

+

12:00pm – 2:00pm Event 2: Thruster Sprint

300 meter Run + 30 Thrusters @ 105/70lbs

Scaled – 300 meter Run + 30 Dumbbell Thrusters @ 35/20lbs per hand

+

2:15pm – 4:30pm Event 3: Zeus AMRAP

12 minute AMRAP: 120/90 Cal Assault Bike + 100 Wallballs @
30/20lbs + AMRAP Zeus Rope Double Unders

Scaled: 12 minute AMRAP: 120/90 Cal Assault Bike + 100 Wallballs
@ 20/14lbs + AMRAP Zeus Rope Single Unders

 

Sunday

8:00am – 10:40am Event 4: Death By Ground to Overhead

16 minute EMOM: 8 Bar Facing Burpees + Ascending Rep
Ladder (1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16) of Ground to
Overhead @ 155/105

Scaled: 16 minute EMOM: 8 Lateral Burpees Over Dumbbells +
Ascending Rep Ladder (3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18) of
DB Ground to Overhead @ 45/25lbs

+

11:00am – 1:40pm Event 5: OHS + Rope Climbs/ Hang Power Snatches + Rowing

3 Rounds of 8 Overhead Squats @ 165/115 (per athlete) +
Descending ladder of Rope Climbs(8-6-4) +1200 meter Row Buyout.

Scaled: 3 Rounds for Time: Descending Ladder of Hang Power
Snatches @ 75/55lbs (40-30-20) + 800 Meter Row

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: