WOD
A. Back Squat 5-5-5 (static)
B. EMOM 5 Min
4 Power Clean@65%
Rest 1 Min
EMOM 5 Min
3 Power Clean@70%
Rest 1 Min
EMOM 5 Min
2 Power Clean@75%
C. 5 Minute AMRAP
Burpee Pull-Up
Post to comments
Friday January 30, 2015
WOD
A. Back Squat 5-5-5 (static)
B. EMOM 5 Min
4 Power Clean@65%
Rest 1 Min
EMOM 5 Min
3 Power Clean@70%
Rest 1 Min
EMOM 5 Min
2 Power Clean@75%
Thursday 29, 2015
WOD
A. Push Press Behind Neck
5-5-5-3-3-3 (ascending)
B. 5 Rounds For Reps
1 Min Row (cal)
1 Min Rest
1 Min Double Under
1 Min Rest
Post to comments
Wednesday January 28, 2015
WOD
A. EMOM 5 Min
4 Power Snatch@65%
Rest 1 Min
EMOM 5 Min
3 Power Snatch@70%
Rest 1 Min
EMOM 5 Min
2 Power Snatch@75%
B. 5 Rounds For Time
15 Box Jumps 20/24"
20 KBS 1/1.5p
25 Sit-Ups
Post to comments
Tuesday January 27, 2015
WOD
A. 5 Sets Max Kipping Pull-Up (2 min rest)
B. 5 Sets Max HSPU (2 min rest)
C. 10 Minute AMRAP
5 Thrusters 35/50kg
7 Burpee
9 T2B
Post to comments
Monday January 26, 2015
WOD
A. Jerk (from rack)
2-2-2-2-2-2@80%
B. For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Post to comments
Friday January 23, 2015
WOD
A. Deadlift 10-10-10 (static)
B. For Time:
40-30-20-10
Weighted Box Step Over 20" 30/45
10-20-30-40
D.B. Push Press
Post to comments
Thursday January 22, 2015
WOD
A. EMOM 8 Min
2 Full Snatch@80%
Rest 3 Min
EMOM 6 Min
4 Power Snatch@60%
B. 15 Minute AMRAP
40 Squats
30 Push-Ups
20 Sit-Ups
10 Pull-Ups
Post to comments
Wednesday January 21, 2015
WOD
A. 5 Sets Max T2B (2 Min Rest)
B. For Time:
10 Burpees
10 OHS 45/60kg
20 Burpees
20 Front Squat 45/60kg
30 Burpees
30 Back Squat 45/60kg
C. Row 40cal
40 Wall Ball
Post to comments
Tuesday January 20, 2015
 |
| HERE YOU GO CARLY...NO EXCUSES! |
WOD
A. EMOM 6 Minutes
3 Full Clean@80%
Rest 3 Minutes
EMOM 6 Minutes
4 Power Clean@60%
B. 12 Minute ARAP
9 D.B. Thruster 30/45lb
3 Muscle Up
Post to comments
Monday January 19, 2015
WOD
A1. Push Press 3-3-3-3-3 static
A2. Ring Row 8-8-8-8-8
B. 15 Minute AMRAP
50 Double Under
30 KBS 1/1.5p
10 HSPU
Post to comments
A1. Push Press 3-3-3-3-3 static
A2. Ring Row 8-8-8-8-8
B. 15 Minute AMRAP
50 Double Under
30 KBS 1/1.5p
10 HSPU
Post to comments
Friday January 16, 2015
WOD
A. Back Squat 10 rep Max (last week of 10's)
B. 3 Rounds For Reps
90sec Row
30sec Rest
90sec Ring Dip
30sec Rest
90sec Power Snatch 30/40kg
30sec Rest
Post to comments
Thursday January 15, 2015
 |
A. Power Clean
B. 6 Round For Time:
5 C2B
10 Push-Up
15 Squat
10 Clean 45/60kg
5 Push Press
Post to comments
Wednesday January 14, 2015
WOD
A. Hang Power Snatch 3-3-3-3-3 static
B. For Time:
30-20-10
Hang DB Squat Clean 35/55
Burpees
Post to comments
Tuesday January 13, 2015
WOD
A. 5 Sets Max Kipping Pull-Up (2min rest)
B. 5 Sets Max HSPU (2min rest)
C. 10 Minute AMRAP
5 Deadlift 80/110
10 HR Push-Up
5 Box Jump 24/30"
Post to comments
Monday January 12, 2015
WOD
A. Front Squat 5-5-5-5 static
B. "Death by" Clean & Jerk 40/60kg
C. 50 T2B
Post to comments
Friday January 9, 2015
WOD
A. Back Squat 10 Rep Max (more then last week)
B. 5 Rounds For Reps
2 Minute AMRAP
5 Deadlift 50/70Kg
5 Hang Power Clean 50/70kg
5 Burpes Over Bar
2 Minute Rest
Post to comments
Thursday January 8, 2015
WOD
A. Gymnastics
B. Strict Pull-Up Ladder 10 Min
*add weight if possible
C. 3 Rounds For Reps
1 Minute Row(cal)
1 Minute Wall Ball
1 Minute Double Under
1 Minute Sit-Up
1 Minute Rest
Post to comments
Wednesday January 7, 2015
WOD
A. Snatch + Hang Snatch
Upto Max(1 miss) 85%x2x3sets
B. 3 Rounds
30 ALT D.B Snatch 35/55lb
30 Ring Push-Up
Post to comments
Tuesday January 6, 2015
Whole Life Challenge New Year 2015
January 17 – March 13, 2015
Registration is now on for the Whole Life Challenge! Join your fellow O-Towners in a little bit of friendly competition in this 56-day online health and fitness game and notice improvements in your workouts, body composition and energy levels. Everyone could use some accountability when it comes to their nutrition, supplementation, workouts and mobility. The Whole Life Challenge will give you that and more.
Everything you need to know is on the website.
If you are interested in registering, go to: http://www.wholelifechalle
Team to Join: Ottawa
WOD
A. Clean + Hang Clean
B. 3 Rounds For Time:
15 Front Squat 90/60kg
15 Pull-Ups/C2B
Post to comments
WOD
A. Clean + Hang Clean
B. 3 Rounds For Time:
15 Front Squat 90/60kg
15 Pull-Ups/C2B
Post to comments
Monday January 5, 2015
WOD
A. Push Press 5-5-5-5-5 static
B. 15 Minute AMRAP
30 KBS 1/1.5p
20 Burpee
10 T2B
Post to comments
Friday January 2, 2015
Open Gym 12:00-3:00
Regular Classes 3:00-7:00
WOD
A. Back Squat 10 Rep Max
B. 5 Rounds For Time:
21 Wall Ball
7 Power Clean 50/70kg
21 Wall Ball
7 Power Clean 50/70kg
Post to comments
Subscribe to:
Posts (Atom)