ATTENTION EVERYONE:  There will be no class in Arnprior due to the Push/Pull Saturday morning, but there WILL be class at 9am in Renfrew.  See you then!
................................................................................................

Mwod:  Roll upper back and legs, Squat opener x 2 min/side, Shoulder ext. rotation w stick x 1 min/side

SQUAT- 4 x 8 reps @ 75%

--------------------------
 
Full Circuit for time

3 Rounds

Farmers Carry 50/35 lbs KB’s
10 DB RDL's
20 Russian Twists
Row 250m

3 Rounds

5 TGU's/arm
7 Box Jumps
10 KB Swings 55/35
Row 250m

BENCHMARK WOO!

Max chins, Clean + Press, Dubs, Push-ups, Burpees, and 500m row for time

Filthy Fifty-One For time
(HAPPY BIRTHDAY MARG)

50 Dubs 
50 Goblet Squats
50 KB Swings
50 Body Rows
50 Box Jumps
50 Cal Row
50 Field goals
50 Burpees
50 Dubs 

Finished?  Pick an Mwod piece and do it.

MWOD: Lacrosse Ball/Roll upper back + lats x4mins, Roll triceps on barbell sleeve x1min/arm, Bottom squat x4mins.
_____________________________________

Bench Press 5x3 @90%
ss
Band Face-pulls 5x20
_____________________________________

WOD:

7 Mins AMRAP:
- 7 Renegade Row
- 7 Wall Ball's

~ Rest 2 min

5 Mins AMRAP:
- 5 DB Snatch L.H
- 5 DB Snatch R.H

~ Rest 3 min

6 Mins AMRAP:
- 6 Front Squat (65/95)
- 6 Push-ups

Mowd:  Roll legs and roll glutes with lacrosse ball, Outside hip stretch x 1min/side, Band hip stretch from rack x 1min/side

Deadlift- 5 @65%, 5 @ 75%, 5 @ 85%

-----------------------------------------
Lunge buffet!  AMRAP

Lunge down
15 KB Swings
5 Burpees
Lunge back
10 Alternating DB snatches
10 V-ups

Repeat!

 

Mwod:  Roll upper back and legs, Couch x 2mins/side, Mash calves x 1 min/side, Stretch calves x 1 min/side

................................................

 

SKILL:  DUBS

Challenge....How fast can you do 50 DUBs?

......

 

4 ROUNDS FOR TIME

24 Cal row
25 Wall Balls
24 D.B Rows (12/arm)
25 Sit-Ups (with 5lbs plate)

MWOD: Roll legs x1min/side, Roll glutes on lacrosse ball x1min/side, Frog stretch x2min, Stretch pecs with band x1min/side.
______________________________________

Lift: Squat 6 sets of 3 reps at 90%
______________________________________

AMRAP in 12 Minutes:

5 Cleans to Front Squat
5 Burpee to Plate