WOD

THURSDAY


Strength:3 RNFT:Deadlift x 6Banded GM x 25 Conditioning:6 rounds:30 Double under10 Deadlift #185/1055 Hang power clean #185/135

WEDNESDAY


Strength:Back squat: 5-10-5 Conditioning:50-40-30-20-10Kettlebell swing #53/35Wallball shots #20/14*400m run after each round (5 total) Extra:1) 3 rounds:10c AB25 GHDSU20 Back extension

TUESDAY


Strength:EMOMx10:Odd: Snatch grip push press x 5Even: SL KB RDL (each leg) x 6 Conditioning:3 Rounds:20 Box jump over 24/20"15 Power snatch #115/7510 Chest to bar pull-up Extra:1) EMOMx6: 3 Snatch @60%2) Snatch pull @110% w/3-second pause at knee: 4x3

MONDAY


Strength:E2MOMx8: Front squat x 5+ 1 Jerk Conditioning:EMOMx18Minute 1: 10 Thruster #135/95Minute 2: 10 Toe to bar +30 DUMinute 3: 15 Burpee over bar Extra:1) EMOMx6: 3 Clean and jerk @60%2) Clean pull @110% w/3-second pause at knee: 4x3

SUNDAY


Endurance:100 KBS #53/35100 Double under75 Push press #75/5575 Sit-up50 Burpee over bar50 Push-up25 Power snatch #75/5525 Lunge (each leg) 9:305 rounds:20 Push press #75/5510 HSPU20 Power snatch #75/55

Friday


Strength:EMOMx10:2 Back squat Conditioning:3 Rounds:400m Run20 Front squats #115/7530 Sit-ups20 SDLHP #115/75 Extra:1) Sumo Deadlift: 6x3 (preferably before class) 2a) DB RDL: 3x102b) GHR: 3x10 (banded if possible)

THURSDAY


Conditioning:2 rounds:150 Double unders75 Air squat50 Burpee25 Power snatch #95/65 Extra:1) 3 UB RNFT:200' Farmer carry200' Double overhead KB carry200' Farmer carry

WEDNESDAY


Conditioning:Teams of 22k Row+KB hold #53/35* partner holds two KB's in a standing front rack position while other partner rows. If the partner has to drop the KB's the other partner needs to stop rowing until the KB's are back in position. Transition every 250m Mid-line (time permitting)3 rounds:15 weighted sit-up15 sit-upMax hollow hold Extra:1) 3-position Snatch: 5x1 (building) 2) Strict press: 4x8 3a) DB lateral fly: 3x123b) DB bent over

TUESDAY


Strength: 3 RNFT: ME strict supinated pull-ups OR 10 assisted with controlled eccentric 2-3 sec15 Banded face pulls Max L-sit Conditioning: "Marianne"This is Marianne Provost. Marianne sadly took her own life April 24th 2016, purely due to intimidation. She was 14 years old. We have got to make a difference in people's lives when it comes to bullying and intimidation which are both preventable! Marianne's father is a member at CF Chambly and in

MONDAY


Strength:EMOMx10: Odd: 3 Front squatEven: 10 Russian swings Conditioning:21-15-9Deadlift #315/205Box jump 30/24" Extra:1a) Double KB step-up+reverse lunge: 3x8 (each leg)1b) Bent over pendlay row: 3x10 1c) Band pull-apart: 3x20

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