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WHEELWOD OF NOVEMBER 13TH 2015

HERO WEEK DAY 5 STRENGTH: DEAD LIFT 1RM THEN MOVEMENT PREP . WOD: “GOMEZ” Cpl. Francisco Gomez, 44, of the Princess Patricia’s Canadian Light Infantry based in Edmonton, was killed when a suicide bomber attacked a military convoy returning to Kandahar airfield on July 22, 2006. Gomez was driving an armoured vehicle when a suicide […]

WHEELWOD OF NOVEMBER 12TH 2015

HERO WEEK DAY 4 THIS WEEK WHEELWOD IN HONOUR OF REMEMBRANCE DAY AND VETRAN’S WEEK WILL DO A HERO WOD EACH DAY . STRENGTH: 3X4 SNATCH PULL @ 90%, 100%, 110% OF 1RM . WOD: “RANDY” Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line […]

WHEELWOD OF NOVEMBER 11TH 2015

HERO WEEK DAY 3 THIS WEEK WHEELWOD IN HONOUR OF REMEMBRANCE DAY AND VETRAN’S WEEK WILL DO A HERO WOD EACH DAY . STRENGTH: SH PRESS 1RM . WOD: “FAUGHT” On January 16, 2010 at aged 44, Sgt John Wayne Faught from Sault Ste. Marie, Ontario, was killed when he stepped on a roadside bomb near […]

WHEELWOD OF NOVEMBER 10TH 2015

HERO WEEK DAY 2 THIS WEEK WHEELWOD IN HONOUR OF REMEMBRANCE DAY AND VETRAN’S WEEK WILL DO A HERO WOD EACH DAY . FOCUS: 8 MIN EMOM CLEAN PULL HANG POWER CLEAN CLEAN . WOD:  “JERRY” Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while […]

WheelWOD of November 9th 2015

HERO WEEK THIS WEEK WHEELWOD IN HONOUR OF REMEMBRANCE DAY AND VETRAN’S WEEK WILL DO A HERO WOD EACH DAY . FOCUS: 1 RM BENCH PRESS . WOD: “ADAPTED JASON” S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in […]

WheelWOD of November 6th 2015

BENCHMARK WELL IT’S FRIDAY… SO WFT LETS HIT A BENCHMARK. THIS IS A BRUTAL ONE AND IN MY TOP 3 MOST HATED..   FOCUS: 2X250 M ROW REST 1:1 . WOD: “KAREN” 150 WB FOR TIME 14/10 @ 9/8 FT . CASHOUT: 100 kb swings (LIGHT)   HAVE A GREAT WEEKEND STOUTY  

WheelWOD of November 5th 2015

TECHNIQUE A bit of focus work on the first pull in your clean lifts and then we follow it up with some full cleans from the floor.  Stick to your technique and don’t sacrifice it for weight, Your body will thank you. . STRENGTH: 5X5 CLEAN PULLS THEN 3X3 CLEANS . WOD: ADAPTED #ASSAULTWOD “SAMSON” […]

WheelWOD of NOVEMBER 4th 2015

HUMP DAY Middle of the week lots of Pull-ups yesterday so time to take a recovery day to build up our balance!   STRENGTH: BANDED HOLLOW BODY HOLD 3 X MAX EFFORT . 4 X 10 DIVE BOMBER PUSH UPS . WOD: 1 MILE WHEEL ACCUMULATE 10 MIN PLANK HOLD 1000M  SKI/ROW . CASH OUT: […]

WheelWOD of November 3rd 2015

CORE STRENGTH TODAY WE ARE FOCUSING ON THE INNER CORE STRENGTH AND TESTING IT AFTER FATIGUE. STRENGTH WORK BALANCE  WORK TABATA RUSSIAN TWISTS ON A BENCH THEN TABATA DIVE BOMBER PUSH UPS . WOD: “MIND BUSTER” CLOCK START AT 0:00 12 MIN EMOM – ON THE FOOR 1ST MIN: 8 ROW 2ND MIN: 8 DB […]

Wheelwod of November 2nd 2015

Technical difficulties Focus: 10 Min EMOM 3 Cleans  WOD:  For Time 50 DB flys 25/15 40 wall balls 100 Battle ropes 20 Push Ups 10 Hang Clean 85/55 CASH OUT: 3xME Bent Arm Hang (top of pull-up) Enjoy Stouty