WOD

Aug 16th Class Program

Aug 16th Class Program:
Run 800m
Rest 2 mins
8x200m Run –
rest 20s after each 200m Run-
after last run rest 20s into 400m Run
+
Row 1000m @ moderate effort
Rest 2 mins
8x200m row
Rest 15s after each 200m Row
after last 200m row rest 15s before 800m Row

Aug 15th Class Program

Push Press Waveloading:
5@75% / 4@80% / 3@85%
5@78% / 4@82% / 3@88%
+
Duel DB Bent Over Rows 6-8 reps x 4 sets
Hollow Body Rocks 30s of work.x 4 sets
+
15 min EMOM:
1st min: 1-3 TNG Rope Climbs
2nd min: 10-12 Kipping HSPU or 10-12 DB Z-Press
3rd min: 30s DU’s

August 14th Class Program

Aug 14th Class program:
Snatch (Power or Squat) – 1 rep every 30s x 12 sets
+
Double Over Hand Axle Bar Deadlift- Build to tough 2 rep
+
5 sets:
30s Double KB Front Squat / 30s rest
30s Double KB FR Lunges / 30s Rest
30s AirBike / 30s Rest

Aug 10th Class Program

Bench Press 5-5-5-5-5
+
Weighted C2B or Pullups 5-5-5-5-5
+
For time:
“Friane”
21-15-9 of:
Thruster @ 95/65
Kipping Pullups
Deadlifts @ 225/155
HSPU

Aug 9th Class Program:

5 Sets:
Increasing efforts per set:
800m Run
Rest 1 min
500m Row
Rest 1 min
15 Burpee Box Jump Overs @ 24/20
Rest 2 mins

Aug 8th Class Program

Snatch (Power or Squat)
1 rep every 30s x 12 sets (6 mins)
+
Double Over Hand Axle Bar Deadlift- Build to tough 2 rep
+
5 sets:
30s Double KB Front Squat / 30s rest
30s Double KB FR Lunges / 30s Rest
30s AirBike / 30s Rest

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Grande Prairie, AB T8V 7N7

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