WOD

February 26th Class Program

Front Squat 5×3 Reps

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8 min EMOM: 1 Hang Power Clean + 1 Power Clean

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12 min EMOM:

1st min: MAX effort Double Unders – 30 second work 30 seconds rest

2nd min: 30 Kipping HSPU

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9 min AMRAP: 9 Bar Facing Burpees + 15 Wallballs

Feb 24th Class Program

Bench Press Build Heavy 4 rep max

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Bench Drop set 4×4 78-83%

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20 min AMRAP: 2000m Row + 100 Burpees (no jumping) + AMRAP Double Unders

Feb 22nd Class Program

Back Squats 4×6

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Split Squats 4×8

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Dumbell Row 4×8

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10 rounds: 5 Strict Pull Ups + 10 Push Ups + 100ft Heavy Farmer Carry

Feb 21st Class Program

10 min AMRAP: 10 cal row + 10 front squats 95/135

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5 min air bike

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10 min AMRAP: 10 burpee box jump overs + 10 hang power cleans 65/95

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5 min air bike

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10 min AMRAP: 10 cal air bike + 10 deadlifts 155/115

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5 min air bike

Feb 20th Class Program

Front Squats 5×4 reps

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WOD

10 min EMOM:

1st min: 10 OH squats

2nd min: 8-10 toe to bars

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TIME

50 wallballs + 40 box jump overs + 30 pull ups + 20 HSPUs + 10 db snatches

BOOM

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Grande Prairie, AB T8V 7N7

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