Monthly Archives: December 2017
Friday, December 22, 2017
A1. Dumbbell Seated Shoulder Press – 6-8 reps X 5 sets, rest 90s
Compare to Tuesday, October 31, 2017
A2. Strict Toes to Bar – 8-12 reps X 5 sets, rest 90s
Compare to Wednesday, May 17, 2017
A3. Lateral Single Leg Hops – 8 per leg X 5 sets, rest 90s
Wednesday, December 20, 2017
A. 25 Vertical jumps for time – 24”/18” above 2 hand reach
Compare to Saturday, September 2, 2017
B. 90s Max Calories – Erg of your choice
C, Strict Handstand Push-ups – max reps one set.
D. Max reps, one set unbroken, deadlift – 225#/150#
E. Clean and Jerk – Max weight, 5 reps, touch and go.
Tuesday, December 19, 2017
6 Rounds for time(s) and loads of:
1 Peg Board Assent
3 Power Snatch
6 Overhead Squats
9 Bar Muscle-ups
REST 2:00
Coach’s notes:
Post time per round and weight used, plus total working time to comments.
WOD LeaderboardMonday, December 18, 2017
Give Heavy WOD 2017
5 Rounds for time of:
50 Double Unders
20 Dumbbell Step-ups – 45#/30#/hand to 24”/20” (10/leg)
5 rep penalty every minute – 85# for all, strict press (men)/push press (women)
Coach’s notes:
Thanks to all who donated to the Calgary Food Bank, we raised 425# of food! In commemoration we are all lifting 425# (85# X 5 reps) shoulder to overhead as a penalty each minute in this WOD. Post ti
WOD LeaderboardSunday, December 17, 2017
A. 6 Rounds for time(s):
Row 500m
Rest 3:00
Compare to Monday, April 3, 2017
B. Sled push/pull work with time remaining.
Coach’s notes:
Post time per row, total working time and notes for sled work to comments.
WOD LeaderboardSaturday, December 16, 2017
A. Handstand walk practise and progressions – 15 minutes.
B. “Fran”
21, 15, 9 rep rounds of:
Thrusters – 95#/65#
Pull-ups
Compare to Thursday, October 12, 2017
Coach’s notes:
Post notes for handstand walks and time to complete Fran to comments.
WOD Leaderboard