WOD

Aug 24th Class Program

Bench Press 3-3-3-3-3

+

Weighted C2B or Pullups 3-3-3-3-3

+

Z Press 6-8 reps/side x 4 sets

DB or KB Chainsaw Rows 6-8 reps/side x 4 sets

+

For time:

21 Power Snatch @ 75

5 Rope Climbs

15 Power Snatch @ 95

3 Rope Climbs

9 Power Snatch @ 115

1 Rope Climb

Aug 23rd Class Program

3-5k Run on trails

+

3-5 Sets (Depeding on length and effort Run took):

60s Front Rack Carry

60s Lunges

60s Plankhold

Rest 60s

Aug 22nd Class Program

5 TNG Hang Snatch (Power or Squat) – 1 complex every 90s x 5 sets

+

Double Over Hand Axle Bar Deadlift- Build to tough 1 rep

+

3 sets:

60s Wall Balls

60s rest

60s DB Burpee Box Step overs @ 45/25

60s Rest

60s AirBike

60s Rest

Aug 21st Class Program

Push Press Waveloading:

5@78% / 4@82% / 3@88%

5@80% / 4@85% / 3@90%

+

SA Ring Row or TRX row – 6-8 reps/side x 4 sets

Suitcase Carry x 100ft/side x 4 sets

+

15 min EMOM:

1st min: 8-12 T2B

2nd min: 10-15 Ring Dips or Pushups (Clapping or non clapping)

3rd min: 30s Rowing for Cals

Aug 18th Class Program

Bench Press 4-4-4-4-4

+

Weighted C2B or Pullups 4-4-4-4-4

+

100ft/side SIngle arm OH Carry

45-60s Front Leaning Rest on Rings or Ground

+

10 min AMRAP:

1-2-3-4-5-6-7…. of

C2B

Burpee Box Jump Overs

 

Aug 17th Class Program

Power Clean, build to moderate 2 rep TNG

+

Front Rack Step Up 6-8 reps/side x 4 sets

Good Mornings 6-8 reps x 4 sets

+

5 Sets:

10 Cals on AirBike @ 155/105

12 Deadlifts @ 155/105

9 Hang Cleans @ 155/105

6 STO @ 155/105

Rest 2 mins

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Grande Prairie, AB T8V 7N7

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