Red Deer Personal Training & CrossFit

Aug 14-18, 2017

Monday

Strength/Skill

Flexibility and Mobility

 

WOD

 

SGT Slaughter   35 min Cap

 

1 Sled push between each exercise

100 Air Squats

100 Pushups

100 Situps

100 Burpees

 

 

Tuesday

Strength/Skill 

 

Handstand Push up ladder

2-4-6-8-10-8-6-4-2

 

WOD

 

15 min Amrap   2 on 1 off

 

5 Front Squats

100m Run

Double-unders for remainder of 2 min

Score is # of double unders

 

Wednesday

Strength/Skill

 

Power Snatch  1 Rm

WOD

30-20-10

 

Wieghted Step up

Row for Cal

 

Thursday

Strength/Skill

 

Front Squat 1 RM

WOD

11 Min Amrap

 

5 Hand stand Push ups

10  V-sits

 

Friday

Strength/Skill

 

17 min Partnered Front Rack Walking Lunge

25' then switch partners and add 10lbs

 

WOD

 

5 Rounds For Time

 

5 Snatch   75% 1 Rm

10 Box-jump

20 Russian twists




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