WODs

Coastal Members, could you all please take the time to fill in the attached form- http://Online training form
Equipment pick up times are scheduled for 6am, 9am & 5:30pm. Please contact Marie if these times don’t suit.

Warm-up:
2 min. skip then,
Cycle for 2 min.
Backward bend > inchworm > downward dog + ankle mobility > cobra > back to stand
then,
3 quick rounds of:
30 skips/5 sprawls

Workout:
EMOM x 20:
1. 50 Double-unders or 100 skips or 10 x 10m shuttle run.
2. 7-10 Burpees
Advanced option: increase burpee by 1 rep each round.

Notes:
– The double-unders/skipping/shuttle run is based on approx. 40 sec. of work. Scale as necessary if you’re skipping/shuttle running is not awesome!
– Burpees: This is also based on 30-40 sec. of work. Whatever number you pick, the goal is to achieve the full (challenging) 20 minutes. If you choose the advanced option, it should be a possibility to complete the 20 minutes.

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds.

Come on in for a surprise WOD. See you at 7am.

For time complete:
Run 1680m
Rest 3 mins
Run 1180m
Rest 3 mins
Run 540m
*This is not intended as a rest day/cherry picking day. Like it or not, running is a great tool for developing cardiovascular fitness. If you’re first reaction to seeing this, is to take a rest day, then we challenge you to turn up!

For time:
60 Cal. Row
50 Dumbbell Snatch 22.5/15kg
40 C2B Pull-ups
30 Cal. Bike
20 Devils Press 22.5/15kg
10 Muscle-ups

EMOM x 20:
1. Power Clean + Hang Squat Clean
2. HSPU/Dip/Push-up
*The cleans should be as heavy as possible for the work:rest/volume.
*Maintain load/reps across.

*Coronavirus: Thank you to everyone for showing your support and common sense in this unpredictable situation we’re in.
We have implemented several common sense measures in line with the guidance that has been given and will increase these as necessary.
As always, we ask that if you have any questions or concerns regarding this matter, that you do not hesitate to talk to us in person.
Regardless of how this progresses, this is a chance for all of us to show strength of character in uncertain times.

Three rounds for time of:
Run 560m
360m Deadball Carry 30/20kg
180m Overhead Carry 20/15kg

“Open 20.2”
AMRAP in 20 minutes of:
4 Dumbbell Thrusters 22.5/15kg
6 Toes to Bar
24 Double-unders

Due to predicted rain the beach session is cancelled.

Join us 7am at the box for a “fun” WOD.

Photo: Great photo from “unknown and Unknowable” courtesy of Grant Williams.

For time:
40 Overhead Squats 40/30kg
20 Burpees over barbell
30 Overhead Squats 40/30kg
20 Burpees over barbell
20 Overhead Squats 40/30kg
20 Burpees over barbell

Photo: Dani A and her sister on their latest trip – Handstands at Lake Minnewanka.