WODs 7.10.17 - 7.14.17 - Team Championship Final at CF205 This Saturday

The 2017 Team Championship has been super fun times. Everyone has done a great job! If you did not participate this year start getting ready for next year. Lot's of athletes got to know others from the gym that they normally would not know. Working together with a partner also pushes you to your max. Getting pushed to your max always makes you so much stronger mentally and physically.  We are looking forward to the final this Saturday in Jasper at CF205! Everyone is welcome to come watch and cheer! We will be leaving J19 at 7:00 AM and returning by 12:00. 

Monday

1. Back Squat
(75%/6)5

2. Conditioning
4 RFT:
21 Wallballs (20/14) 
18 Cal Row
15 Box Jumps (24/20")
12 DB Snatch (50/35) 

3. Gymnastics Conditioning (Extra if time permits)
Muscle-ups:
5x50% unbroken, :50 rest

Tuesday

1. Power Clean
(75%/3)5

2. Push Press
(75%/5)5

3. Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU or Weighted Sit ups

4. Assault Bike Conditioning (extra if time permits)
8 Rounds:
15 Cal
Rest :30 after each round

Wednesday

1. Clean Pull
(95%/3)4

2. Front Squat
(75%/4)5

3. Conditioning
10 Rounds (competitors) 6 Rounds everyone else:
5 Squat Cleans (135/95)
10 Cal Assault Bike 15 Schwinn
30 Double Unders

Rest 1:00 between rounds

Thursday

1. Midline (Anterior) 
8 x :20 on / :10 off
L-Sit 

2. Midline (Posterior) 
3 x 1:30 min on / 1 min off
D-Ball Hold (100/75) This can be scaled with KBs or Bumpers

3. 21-15-9

Push Ups

Ring Dips

Run 400 Meters between sets

Friday

Teams of 4

10 Min AMRAP

10-20-10 Meters Shuttle Run - Partners alternate after every time through

2.

5 Rounds

10 KB Swings 70/53

8 Pull Ups

5 Burpees