WOD:

Strength - Overhead Squats - 5-5-5-5-5

Met Con - 12 minute AMRAP:

8 Ring Dips

12 KB Swings #1.5/1 Pood

14 Alternating Jumping Lunges (7/side)

WOD Monday: Tabata Something Else

Tabata Row

Rest 1 Minute

Tabata Squat

Rest 1 Minute

Tabata Pull-up

Rest 1 Minute

Tabata Push-Up

Rest 1 Minute

Tabata Sit-up

WOD: Squat clean ladder - 20 minute cap

Starting with ~50-60% of your current 1 RM (if you don't currently have a 1RM the coach will help decide where to start)

Each minute perform 1 squat clean. Upon completion of the lift add 5 pounds. At the top of every minute perform the lift, if failed, you have the rest of the minute to try again. If not successful, lower the weight and continue working with it for the remainder of the 20 minutes.

WOD Tomorrow:

Strength - Overhead Squats - 5-5-5-5-5

Met Con - 12 minute AMRAP:

8 Ring Dips

12 KB Swings #1.5/1 Pood

14 Alternating Jumping Lunges (7/side)

2013 5K Run-Walk-&-Roll for Spinal Cord Injury Recovery

Walk It Off Spinal Cord Wellness Centre Inc.

Saturday, 11 May 2013 from 9:00 AM to 1:00 PM (EDT)

WOD:

Strength - Jerk 7x1

Met Con - 5 Rounds for time of:

5 Jerks with 70% of max

8 Pull-ups

WOD Tomorrow:

Squat clean ladder - 20 minute cap

Starting with ~50-60% of your current 1 RM (if you don't currently have a 1RM the coach will help decide where to start)

Each minute perform 1 squat clean. Upon completion of the lift add 5 pounds. At the top of every minute perform the lift, if failed, you have the rest of the minute to try again. If not successful, lower the weight and continue working with it for the remainder of the 20 minutes.

WOD:

6 Rounds for time of:

6 Sumo Deadlift High Pulls - #95/65

6 Burpees

6 Front Squats - #95/65

6 Kettlebell Swings - #1.5/1 Pood

6 Hang Power Snatch - #95/65

WOD Tomorrow:

Strength - Jerk 7x1

Met Con - 5 Rounds for time of:

5 Jerks with 70% of max

8 Pull-ups

Happy Birthday Sean Martin!

WOD:

Partner WOD - For time complete 100 reps of the following: Only one person can work at a time.

Toes to Bar

Push Press - #95/65

Double Unders

Hang Power Cleans - 95/65

Burpees

WOD:

Kelly - 5 Rounds for time of:

Run 400m

30 Box Jumps #24/20

30 Wall Ball Shots #20/14

WOD Tomorrow:

Partner WOD - For time complete 100 reps of the following: Only one person can work at a time.

Toes to Bar

Push Press - #95/65

Double Unders

Hang Power Cleans - 95/65

Burpees

Please check the lost and found bins in the front lobby. They are over flowing. If the items are not claimed by next Friday they will be sent to Goodwill.

Happy Birthday Dustin Coldicott!

WOD:

7 minute AMRAP

Buy in of 20 chest to bar pull-ups followed by:

1-1-1-2-2-2-3-3-3-4-4-4..... reps of #135/95 a) Deadlift b) Hang Power Clean c) Shoulder to Overhead

Followed by 1 minute of as many over the bar burpees as possible.

Total reps = Barbell Complex + Burpees

WOD Monday:

Kelly - 5 Rounds for time of:

Run 400m

30 Box Jumps #24/20

30 Wall Ball Shots #20/14

Happy Birthday Lori Huizinga!

WOD:

Strength - Overhead Squats - 20 minutes to establish a 2RM

Met Con - For Time Complete 15-12-9 of:

Overhead Squats #135/95

Ring Dips

* 8 Minute Time Cap

WOD Tomorrow:

7 minute AMRAP

Buy in of 20 chest to bar pull-ups followed by:

1-1-1-2-2-2-3-3-3-4-4-4..... reps of #135/95 a) Deadlift b) Hang Power Clean c) Shoulder to Overhead

Followed by 1 minute of as many over the bar burpees as possible.

Total reps = Barbell Complex + Burpees

WOD:

Strength - Shoulder Press - 2-2-2-2-2-2

Met Con -  Death by Tabata - Alternating Tabata Deadlift and Burpee

Level 1 - #275/190

Level 2 - #185/130

Level 3 - #135/95

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

WOD Tomorrow:

Strength - Overhead Squats - 20 minutes to establish a 2RM

Met Con - For Time Complete 15-12-9 of:

Overhead Squats #135/95

Ring Dips

* 8 Minute Time Cap