3-2-1- go!

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Every 5 mins x 5

Row 30/26 cals

4 x (1 wall walk + 3 Wall facing HSPU)

60 DU

A: Deadlift

4x10 at 50%

2x8 at 55%

B: Bench Press

Work up to a heavy triple and establish this as your 90% of your 1RM.

C: 10 MIN EMOM Odd minute - 13 push ups Even Minute - 13 strict banded pull ups

With an 8 minute time cap

Buy in with 500m/450m row

Then...

4 RDs of 15 S2O at 135/95 60 DU

Rest 2 minutes

Buy in with 500m/450m row

Then... Complete 4 rounds of 15 C2Bs 16 DB lunge steps (DBs held in front rack) 50/35lbs

Again with an 8 minute Cap

Your score is time in each section.

If you don't finish, add 1 second per miss rep.

On the 3:00 minutes x 9

18 WBs

6 Power cleans 185/125

4 RMU

Goal is a work to rest ratio of 1:1

3,2,1 Let’s Go!

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

50/35-lb dumbbell 

Partner WOD

Starting at 0:00

A: Switching every round 8 rounds of DT!

Starting at 12:00

B: 6 rounds switching every round of 400m/350m of rowing with 8 burpees over the rower

Starting at 24:00

100 WB and 50 BM

Switch as needed

Score each section separately and you cannot start the next part until the indicated start time.

3,2,1 Let’s Go!

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

50/35-lb dumbbell 

4 mins on 2 mins off x4

Buy-in with

20 shutlle runs

With remaining time

AMRAP 4 RMU

12 Chest to deck push ups

16 jumping lunges

Part A: On the 2 mins x 10

Work up to a heavy clean

Part B: Test 1 RM weighted pull up and consecutive BW pull ups

"Three parts all 6 minutes on followed by a 3 minute rest and rotate to the next part.

A: For time row - 1500m/1200m

B: For time 4 rounds of 18 KBS at 24kgs/16kgs 12 Strict HSPU

C: For time 5 rounds of 12 KB OHS 24kgs/16kgs 2 Wall walks

Your score is time in each section. If you don't finish, add 1 second per miss rep and 1 second per 10m in the row." "

"Every 2 mins x 13

3 Power clean and jerk at 185/135

15 WBs

*Score is total rest"

Goal is 1:1

Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk
10 kettlebell swings (32kgs/24kgs)

rest 4 mins

Complete as many rounds and reps as possible in 8 minutes of:

15 Goblet Squats (32kgs/24kgs)

15 Push ups

At the 0:00 mark Start with 10 rounds: switching every round

9 Wall Ball Shots (30/20 lb) 7 T2Bs 3 Power Snatch (185/125 lb)

At the 15:00 or after if you take longer on part A

10 rounds (switching every round) of:

5 Wall Walks 7 Power cleans (185/125)

You can't start until you hit those times, you can't start as well unless you finished the previous section

Score is time for part A and Part B separately

3 RFT of:

Row 500m/400m 15 OHS 115/85 10 BM

Rest 4 mins

3 RFT of: 15 Thrusters 115/85 60 DU

On the 6 mins x 5

15 shuttle runs

30 BD snatch

5 RMU

*score is total rest

A: On the 90 seconds X 10 rounds

1 Power clean + 2 front squats Go up in weight every second round

B: Test your strict Press

Tuesday: "2 on 1 off"

2 mins on 1 min off x 4 rounds

18 DB Front squats 50/35 15 HSPU

AMRAP BBJO at 24"/20"

Rest 3 minutes

2 mins on 1 min off x 3 rounds

18 DB Push press 50/35 15 C2Bs AMRAP BBJO at 24"/20"

Rest 3 minutes

2 mins on 1 min off x 2 rounds 18 Thrusters 50/35 15 T2Bs

AMRAP BBJO at 24"/20"

Gym is closed - Enjoy the treat Canadian outdoors with family!

See you all back on Tuesday!

Gym is closed - Enjoy the treat Canadian outdoors with family!

See you all back on Tuesday!