Strength W4D1
Back squats
5-5-5-5-5 @70% of 1RM
METCON
5 rounds
2min AMRAP
15/12 cals row
50ft handstand walk (25ft lengths)
Max double unders
1min rest
Note: 5ft = 1 rep. Must be 5ft increments
Health
Bear crawls
Max single unders
Note: Scale accordingly, if 50ft is too much, just do 25ft, 15ft or whatever works for you
FLOATER WOD
**Starting today, we’ll be posting a swimming “floater” workout weekly, every Sunday each week leading to Canwest and Pyromania. The workouts will be on beyond the whiteboard on Sundays. Post your times there
For time:
25m swim
50m swim
75m swim
100m swim
125m swim
150m swim
Work/rest ratio 1:1
If you swim 25m in 30sec. Rest 30sec after. Swim 50m in 54sec, rest 54sec and so on
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata air bike
Weightlifting
Snatch sot press 5×5
Gymnastics
Front planche hold 1min
Core
50 GHD situps
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
10min to find:
5RM hang squat clean
Immediately into:
10min AMRAP
3 sync wall climbs
9 squat cleans 155/105 (share as needed)
Accumulate 30sec L-sit on plates (share as needed)
Score is hang squat cleans + reps
BURN
“300”
For time:
50cals row
50 wall balls 20/14
50cals bike
50 burpees over the box 24/20
50 kettlebell swings 53/35
50 walking lunges 20/14
