El Picante
A: 2 minute plank right into max set of push ups, rest 2 minutes x 3
B: 21-15-9 of
SDHP 95/65, bar hop burpees and T2Bs
Double Devil
Part A: 12-9-6-3 of DB devil press at 50/35 and BM.
Rest 5 minutes then
Part B: 24-18-12-6 of BJ overs at 24"/20" and DB single arm snatch
Truth & Reconciliation
In 24 Minutes:
1831m Row
9 Chest To Bar
30 Burpees Over Rower
21 Kettlebell Swing 32/24
1996m Row
AMRAP Double Under
The Bruce
Join us today in memory of the late Bruce Gordon. Bruce was a pillar of our gym and one of my first #JCAINTRAINED athletes.
This is free and open to anyone looking to pay their respects.
“The Bruce”
Bruce passed on Sept 29 2017 at the age of 54. This WOD was created to immortalize these numbers. The 3 rounds represent his immediate family of Jill, James and Chris. The Vest is an homage to his over two decades of service to the Saskatoon Police Force.
3 rounds for time
54/32 Cal row
29 Push ups
17 Squats
9 push press 135/95lbs
Wear a Vest 20/14lbs
Where is the rest minute
30 minute EMOM -
1. 20 WB
2. 16/14 calories on the row
3. 16 T2B
4. 16 Burpees to a 25lbs plate
5. 32 lunges
I see what you did here
1:10 on 50 seconds off x 6 rest 2:30 minutes x 2 cycles
4 MU,
8 DB Power cleans 50/35
AMRAP air squats
Time to Pull
A: 6 Sets at increasing Loads:
Deadlift 3-3-2-2-2
B:
5 Rounds For Time
50 Double Unders
40-ft. Single-Arm Overhead Walking Lunges (50/35#)
Running with leaves
For time -
800m run, 60 DB snatch 50/35, 30 HSPU,
400m run, 40 DB snatch, 20 HSPU
200m run, 20 DB snatch, 10 HSPU
It will pay off
A: On the 2 minutes x 10 at increasing loads
1 clean deadlift + 1 clean high pull + 1 hang clean + 1 jerk
Sweat Angels Anyone?
Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends
AMRAP the following and pick up where you left off -
30 cal row, 20 WB, 10 C2Bs, 1 length (40 feet) of HW
Happy Monday
60 sec on 60 seconds off x 6
rest 2 minutes and repeat.
6 Power snatch 135/95
8 Bar Hop Burpees
AMRAP T2Bs
Last days of running
For time:
200 DU,
200m run
1 rope climb
100 WB,
200m run
1 rope climb
50 T2B,
200m run
1 rope climb
Glute destroyer
8 DB thrusters at 50/35,
25 feet of lunging DBs held in at the front rack,
12 C2B,
25 feet of lunging DBs held in at the front rack,
Rest 90 sec
x 6
Run, snatch, press
800m run, 60 DB snatch 50/35, 30 HSPU,
400m run, 40 DB snatch, 20 HSPU
200m run, 20 DB snatch, 10 HSPU
It's a rowing kind of day
For Time
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row
- Rest 1:00 between efforts
New strength cycle, who dis?
A: On the 2 minutes x 10 at increasing loads
1 Full clean + 2 squats + 1 jerk