STRENGTH: 10 min EMOM 1 Snatch Pull + 1 Squat Snatch WOD: 4 Rounds 10 RENEGADE ROW 10 L-LEG DEADLIFT 10 R-LEG DEADLIFT
WOD
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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,... Read More
OH Squat – 5 x 1 WOD: 20 min EMOM 3 Squat Cleans 2 Beggars 1 Push Press *Dual DB’s at a challenging weight
10 min EMOM: Power Clean + Jerk + Hang Squat Clean @ 85% WOD: 4 Rounds 30 sec AMRAP H2H Swings @ 16/12 kg 30... Read More
SKILL: Kip Swing / Hollow & Arch Hold WOD: 10 Rounds 2 Shoulder to Overhead @ 135/95 5 T2B 8 Ring Dips (sub. push ups)
Front Squat – 5 x 3 @ 90% WOD: AMRAP in 15 250m Row 10 DB Snatch – R @ 50/35 10 DB Snatch –... Read More
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... Read More
SKILL: Agility drills WOD: 10 Wall Ball @ 20/14 10 Calorie Assault Bike 20 Wall Ball 10 Pull ups 30 Wall Ball 10 Cal Bike... Read More