Red Deer Personal Training & CrossFit

Aug 7 - 11, 2017

Monday

Strength/Skill

WOD

 

???Holiday Surprise???  

 

 

 

Tuesday

Strength/Skill 

 

Flexability & Mobility

 

WOD

Fat Amy

50 Air squats

10 Burpees

40 Sit ups

10 Burpees

30 Lunges

10 Burpees

20 Kettlebell Swings

10 Burpees

30'  Bear Crawl

10 Burpees

20 Kettlebell Swings

10 Burpees

30 Lunges

10 Burpees

40 Sit ups

10 Burpees

50 Air squats

 

 

Wednesday

Strength/Skill

 

Bugarian Split Squats 

5/per leg X5   Increasing DB Wieght

WOD

Pilchuck

6 Rounds For Time

10 Front Squats  70% 1RM

24 Kettlebell Swings  24/16

14 Burpee Box over   24/20

 

 

Thursday

Strength/Skill

 

Snatch  1RM

WOD

21 - 15 - 9

Handstand pushups

Deadlift  185/135

 

 

Friday

Strength/Skill

 

Front Squat 2RM

 

WOD

Nancy

5 rounds

400m run

15 OH Squats  95/65




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