May
24

Friday May 25, 2018

Time for everyone’s favourite workout!!!
400m OHWL 45/25

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
23

Thursday May 24, 2018

“Helen”
3RFT
400m Run
21 KBS 24kg/16kg
12 Pull-ups

Core:
3 x 2 Minute Planks

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
22

Wednesday May 23, 2018

Build to a Heavy Hang Clean + Clean

7 Min AMRAP
10 Sumo DL High Pull 135/95
10 Push Press

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
21

Tuesday May 22, 2018

20 Min AMRAP
20 Alternating DB Snatch 50/35
20 Goblet Squats
20 Hollow Rockers
500m Row

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
17

Friday May 18, 2018

Death by Thrusters!!
Rx: 95/65

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
16

Thursday May 17, 2018

10RFT
200m Run
1 Legless Rope Climb/2 Rope Climbs

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
15

Wednesday May 16, 2018

20 Min AMRAP
1 Lap Farmers Carry 32kg/24kg
20 Burpees
30 Double Unders

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
14

Tuesday May 15, 2018

Back Squats
7-7-7-7

“Randy”
75 Power Snatch 75/55

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
13

Monday May 14, 2018

Partner Up!

Partner Run 400m (with Medball)
75 Wallballs
65 KBS 24kg/16kg
55 Deadlifts 185/135
45 Medball Jump Squats
35 Pull-ups
25 OH Lunges 45/25
Partner Run 400m (with Medball)
*If the ball touches the ground at any time 15 Burpees each
*1 person must hold a Medball at each station

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

May
10

Friday May 11, 2018

“Hollyman”

30RFT
5 Wallballs
3 HSPU
1 Power Clean 225/155

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to