Workout of the Day

Wednesday, May 24, 2017

MAINSTREAM/COMP WOD Surprise Wednesday!!   GYMNASTICS A1) Paralette L-Sits 30 Sec X 5 A2) Bent over rows 8/arm X 5   20 Minutes Rope Climb Technique   12 Min EMOM M1 – 1-3 Rope Climbs M2 – 10 Buprees M3… Read more »

Tuesday, May 23, 2017

MAINSTREAM WOD Not for time 5 rounds 3-5 Jump/band/kip Pull up 3-5 1 arm KB OH Squats any weight For time 21,15,9 1 arm KB OH Squat [35/20] Strict pull up   COMP WOD Not for time 5 rounds 3-5… Read more »

Monday, May 22, 2017

MAINSTREAM WOD IN Partners: EMOM 30 mins 7 Wall balls 7 Jumping pull ups [bar 5” below wrist] 7 half burpees Alternate Partners each round   COMP WOD IN Partners: EMOM 30 mins 7 Thrusters [35/20] 7 Pull ups 7… Read more »

Sunday, May 21, 2017

GYMNASTICS A) Alternating Tabata Hollow / Arch Holds (8 x 20:10) B) Side raises: 5 x 15 each side   Take 10 min to work on handstand walking, go for technique not meters, try to stay in a shrugged position… Read more »

Saturday, May 20, 2017

CanWest Games WOD 17.3 (As RX, Masters 35-39, Masters 40-44)17.3 WOD Description: Prior to 8:00, complete: 20 HSPU 50 Double Unders 15 Deadlifts (225/155) 20 HSPU 50 Double Unders 13 Deadlifts (265/185) If completed before 8 minutes, add 4 minutes… Read more »

Friday, May 19, 2017

CanWest Games WOD 17.3 (As RX, Masters 35-39, Masters 40-44)17.3 WOD Description: Prior to 8:00, complete: 20 HSPU 50 Double Unders 15 Deadlifts (225/155) 20 HSPU 50 Double Unders 13 Deadlifts (265/185) If completed before 8 minutes, add 4 minutes… Read more »

Thursday, May 18, 2017

MAINSTREAM WOD EMOM: M1 Death by pull ups [1,2,3,4…] M2 Row 150/100m M3 10 KB Russian swings [55/35]   COMP WOD EMOM: M1 Row 200/150m M2 Death By Chest to Bar [1,2,3,4…] M3 10 KB americanos [55/35]

Tuesday, May 16, 2017

MAINSTREAM WOD For time: 50 Hanging L-sits 50 Push ups 50 Singles or 25 Doubles 1000m Row Every 60s: Death by burpees [1,2,3,4,5,6…]   COMP WOD For time: 1000m Row 50 Dus 50 HSPU 50 T2B Every 60s: Death by… Read more »

Monday, May 15, 2017

MAINSTREAM WOD In Partners: 5 rounds each: 9 Power Cleans [60/45] 6 Burpee over bar 3 Jerks While one partner gores through the 9,6,3 series the other partner does: EMOM: 5 wall balls 5 Inverted rows   COMP WOD In… Read more »

Sunday, May 14, 2017

GYMNASTICS Strength A1) (Hollow hold 10 sec + rocks x 10 + V-sits x 10 + arch hold 10 sec + arch rocks x 10) x 3 A2) 6-8 Straight arm plate raises (SLOW & maintain strong hollow) x 3… Read more »