Member of the month WODs

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING
12min to find
1RM Snatch
12min to find
1RM Clean & Jerk
*3 misses MAX in each

GYMNASTICS
12min EMOM
min1: 8 alt pistols (HAP)
min2: 6-12 Pull-ups (add vest if easy)
min3: 40s HS Hold

UPPER STRENGTH
E90s x 7
1 Strict Press (work to 1RM by set 5 then 2 sets @ 90% min6&7)
4 Sets
12 Straight Arm Banded Pull-downs (put pvc in 2 bands hanging from pull-up bar, pull with straight arms to hips for 12 reps)
Rest 90s

CONDITIONING
3 Rounds for Time
Run 1 mile
Row 100 Cals

MetCon

Member of the month WODs

CFS (Dr. Carrie Fischer)

24min AMRAP
3 HSPU
6 Squat Cleans 135/95
9 T2B
12 Box Jumps 24/20
15 Wall Balls 20/14
18 Double Unders
Run 400m every 6min
*complete 1 Rope Climb each round

CFCB (Dr. Natalie Rollick)
18min AMRAP
3 HSPU
6 Squat Cleans 155/105
9 Box Jumps 24/20
12 DB/KB Snatch 50/35
15 Wall Balls 20/14
30 Double Unders