Day: June 20, 2017

Weight vest workout is Sunday July 8th. Make sure to get your plates carrier for it. Here’s the link to the 911 supply website. The store is located in Calgary, Manchester area.

Body Armour, Plates, & Carriers

Strength/Skills

10min EMOM alt min

1 pull over
2 weighted pistols

METCON

For time:

42-30-18

Wall balls 20/14
Toes to bar

Power cleans
3-3-3-3-3

Front squats
3-3-3-3-3

Split jerks
3-3-3-3-3

Note: All sets are building to max

Acc work

Pendlay rows (Fixed weight)
5-5-5-5-5

Strength/Skills

5 rounds

30sec handstand hold
30sec rest
30sec hanging on pull up bar
30sec rest

METCON

10min AMRAP

5 ring dips
10 sumo deadlift high pulls 115/85
30 double unders

Maintenance/Mobility

Couch stretch 2min per side