Thursday, 4-18-19
Deadlift waves
E2MOM for 12 min
Set 1 – 4 Reps @50%
Set 2 – 2 Reps @70%
Set 3 – 4 Reps @60%
Set 4 – 2 Reps @75%
Set 5 – 4 Reps @70%
Set 6 – 2 Reps @80%
18 min AMRAP
40 D/U 3:1
20 Alt. Pistols
5 Rope Climbs 3:1
Deadlift waves
E2MOM for 12 min
Set 1 – 4 Reps @50%
Set 2 – 2 Reps @70%
Set 3 – 4 Reps @60%
Set 4 – 2 Reps @75%
Set 5 – 4 Reps @70%
Set 6 – 2 Reps @80%
18 min AMRAP
40 D/U 3:1
20 Alt. Pistols
5 Rope Climbs 3:1
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min to complete 3×10 Strict DB shoulder Press 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 3 rounds for time: 30 Alternating DB Snatch 50/35 20 Burpee Box Jump…
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka,…
“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
Partner WOD “DT meets Angie” 1 rd DT 155/105 100 Pull Ups 1 rd DT 155/105 100 Push Up 1 rd DT 155/105 100 Sit-up 1 rd DT 155/105 100 squats 1 rd DT 155/105 * Both partners do the rd of DT, split 100’s up however. One person works at a time throughout wod….
“31 Heroes” 31 min AMRAP 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where…
7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…