Year

2015

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 14 min EMOM odd minutes perform 5 Pendlay Row for quality at 50% BW even...

LIFT: Floor Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Sprawls 20-18-16-14-12-10-8-6-4-2 Slingshots

SKILL: suicide runs WOD: 5 Rounds 10 OH Lunge @ 45/25 20 KB Highpulls @ 24/16 kg 30 Mountain climbers

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 8 push ups 10 MB Clean @ 20/14 12 sit ups

SKILL: 10 min EMOM Double under drill WOD: TABATA these….. DB Snatch Sit ups Squats

Welcome to our new location at 310 Limeridge Rd W. Regular class schedule is in effect! We are on the west side of the building,...

SKILL: 400m Run WOD: “Cindy” 5 pull ups 10 push ups 15 squats AMRAP in 20

LIFT: Press 5 x 3 WOD: 5 Rounds 10 Body rows 20 KB Swings @ 24/16 kg 30 Double under’s

SKILL: Sled Push WOD: 5x 10 snatch @ 75/55 30 sec. chin up hold 10 snatch 60 sec. plank hold -20 min Cap-

LIFT: Back Squat 3 x 5 WOD: AMRAP in 2 min. Tuck Jump Burpees Rest 30 sec. AMRAP in 2 min. Mountian Climbers Rest 30...