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Workout of the Day – April 18 2019

STRENGTH: 10 min EMOM 1 Snatch Pull + 1 Squat Snatch

WOD:

4 Rounds

10 RENEGADE ROW

10 L-LEG DEADLIFT

10 R-LEG DEADLIFT

Workout of the Day – April 17 2019

Today we remember the sacrifice of four #Canadian#Soldiers  at Tarnak Farm, the first #Canadian casualties in Afghanistan, in 2002. Sergeant Marc Daniel Léger, Corporal Ainsworth Dyer, Private Nathan Lloyd Smith and Private Richard Anthony Green, all of the 3rd Battalion, Princess Patricia’s Canadian Light Infantry died as a result of a friendly fire incident on April 17, 2002 while serving in Afghanistan. They gave their lives.

WOD:

“Tarnak”

4 Rounds

40 push ups

40 sit ups

40 box jumps @ 24/20

40 pull ups

Workout of the Day – April 16 2019

OH Squat – 5 x 1

WOD:

20 min EMOM

3 Squat Cleans

2 Beggars

1 Push Press

*Dual DB’s at a challenging weight

Workout of the Day – April 14 2019

SKILL: Kip Swing / Hollow & Arch Hold

WOD:

10 Rounds

2 Shoulder to Overhead @ 135/95

5 T2B

8 Ring Dips (sub. push ups)

Workout of the Day – April 12 2019

Bench Press – 5 x 3

WOD:

Partner’s Complete for Time

100 KB Deadlift @ 32/24 kg

100 Foot Dual KB OH Carry @ 24/16 kg

100 Air Squats

100 Foot Dual OH Carry

100 KB Swings @ 24/16 kg

100 Foot Dual OH Carry

Workout of the Day – April 10 2019

Back Squat – 3 x 5

WOD:

50-40-30-20-10 KB Swings @ 24/16 kg

10 Box Jumps after each set @ 24/20″

Workout of the Day – April 8 2019

SKILL: Atlas Stone Cleans

WOD:

AMRAP in 15

2 Stone to Shoulder @ 145/95

50 Double Under’s (sub. 30 sec Assault Bike)

Workout of the Day – April 6 2019

Snatch – 7 x 1 @ 85%

WOD:

100 Weighted Step ups @ dual 35/25

-EMOM 5 squat jumps-

Workout of the Day – April 4 2019

OH Squat – 4 x 2

WOD:

6 Rounds

10 Calorie Assault Bike

12 Press @ 65/45

10 Calorie Row

12 Ring dips

Workout of the Day – April 2 2019

SKILL:

Favourite 4

PARTNER WOD:

P1 Dual OH KB Hold / P2 50 air squats

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P1 wall sit / P2 40 walking OH Lunges @ 45/25

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P1 Dual KB Front Rack Hold / P2 30 Push ups

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P1 wall sit / P2 20 KB Clean & Jerk

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P1 Bar Hang / P2 Burpee Box Jump