WOD

May 22nd Class Program

Snatch – Build to tough 3 rep (Drop each rep)

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Front Squat 4-4-4-4-4

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5 Sets:

15 Wall Balls @ 20/14

12 T2B

9 Box Jumps @ 24/20″

6 Deadlifts @ 225/155

Rest 2 mins

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3 Sets:

10 Tall Kneeling MedBall Chest Throws into Wall

3 Standing Braod Jumps

rest as needed

May 19th Class Program

Teams of 2 :

10 min EMOM: 5 Back Squats @ 50-60%(Each) or 225/135

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Teams of 2:

1600m Run (Split 400m sets each- 1600 is still total distance)

200 Air Squats (Split however)

100 Russian KBS @ 24/16

1600m Run (Split 400m Each)

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1-4pm VO2 Max Charity Throwdown! Come check out the action, we will be raising money for Bandage Paws – Animal Rescue Society. Plus it’ll be Carly Pura Last Workout @ VO2 before the big move to Cowtown!

May 18th Class Program

A1) Z-Press – 10 reps x 3 sets

A2) Strict Pullups – 10 reps x 3 sets

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B) 5 Sets:

30s DU’s / 30s Rest

30s Rope Climbs / 30s Rest

30s Rowing / 30s Rest

30s Burpee Box Jumps / 30s Rest

30s Shuttle Sprints / 30s Rest

30s Bench Press @ 50% 1RM / 30s Rest

May 17th Class Program

A) Halting Snatch Deadlift 3 reps every 60s x 5 sets

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B) Power Snatch – Cluster 1.1.1.1.1 x 4 sets

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C1) Rear Elevated Split Squat – 8-10 reps/side @20X0 x 3 sets

C2) Good Mornings – 8-10 reps @30X0 x 3 sets

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“Grace”

30 Clean and Jerks for time @ 135/95

May 16th Class Program

3 Sets @ moderate pace:

800m Run

rest 3 mins

1000m Row

rest 3 mins

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Carly’s Good buy cardio blast ( We will miss you !!)

2 rounds For time :

50 kb swings

40 box jumps

30 burpee

20 jump lunges

10 burpee chest to bar

 

May 15th Class Program

A1) Bench Press 7-7-7-7 – Rest 1 min b/t exercises

A2) Chainsaw Rows 7-7-7-7/side – Rest 1 min b/t exercises

A3) AMRAP T2B in 30s x 4 sets – Rest 1 min

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For time:

100 DU’s

30 Pushups

75 DU’s

25 Pushups

50 DU’s

20 Pushups

25 DU’s

15 Pushups

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For time:

25 Cals on Rower

25 Ring Rows

20 Cals on Rower

20 Ring Rows

15 Cals on Rower

15 Ring Rows

10 Cals on Rower

10 Ring Rows

(Adv- Feet elevated on bench or box)

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Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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