Front Squat
3X95lbs
3X125lbs
3X135lbs
2X145lbs
2X155lbs
1X160lbs

3 Rounds
10 Burpees jump over a heavy bag(working lateral movement)
20 single arm DB swing 35lb
14 ab wheels
7 pullups
RX'D 8.45
The pullups were then break on this one so that says it all coming from ME!

11 Rounds

• 5 - Sandbag power cleans
• 5 - Pistols (one legged squats)
• 5 - Burpees
• 5 - K2E
• 100m row

24.10 Rx'd
Tough yet a great sense of satisfaction! :)

Monday's WOD

Warm-up 400m jog

Back Squat
5X 165lbs - 7 L-Kipping pull ups
5X 165lbs - 7 L-Kipping pull ups
5X 165lbs - 7 L-Kipping pull ups
5X 165lbs - 7 L-Kipping pull ups
5X 165lbs - 7 L-Kipping pull ups

Body rows
5X 135lbs - 5 ring dips
5X 135lbs - 5 ring dips
5X 135lbs - 5 ring dips
5X 135lbs - 5 ring dips
5X 135lbs - 5 ring dips

I saw this WOD and though sweet just what I'm up for today but those bloody squats were hard. Just happy to get-r-done!

www.lululemon.com/burnaby/metrotown/ambassadors/1430

Pictures coming soon

3 Rounds
Row 20sec on 10sec off 4x
2 - min of 5 pullups and 7 pushups

This one beat me up that rower sure takes it out of you and if you think the rower is fun PULL HARDER! Didn't count my rounds in the 2 min but I was struggling!

As many rounds in 10 minutes of:
9 - SDHP 65
9 - Dips on station
9 - Situps
200m run

Challenging yet rewarding! My dips were a struggle but the last WOD was an awesome blast I love doing the short runs!

500m row
20-HSPU
500m row
20-Ab wheels
15-KTE
500m row
15- Push press 65lb

3 Rounds
10-Stiff leg deadlifts 85lbs

3 Rounds
20-deadlifts 125lb
Finish with 40 walking lunges

Hard yet satisfying!

Tuesday's WOD

5 Rounds
5-Power cleans 95lbs
5-DB Bench press 40lbx2db
5-Pullups
rest 60sec and repeat
Rx'd
I love strength training!

5 Rounds for time:
10-db split snatches 30lbs (5 per side)
10-Ring push ups
2-rope climbs

Finished in 8min something Rx'd the whole WOD today made my arms tired:)