WOD Wednesday October 3rd

Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8

Every 2 minutes for 32 minutes:

Rounds 1 – 4:

2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 5 – 8:

1 Power snatch (heavier) + 10 Handstand pushups + 5 Box jumps

Rounds 9 – 12:

1 Snatch + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 13 – 16:

1 Snatch ( heavier ) + 10 Handstand pushups + Box jumps

Who is this?

WOD Wednesday July 18th

Warm up: 2 minutes of jump rope / 12 Burpees

NUTTSAndrew NuttallCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.

He is survived by his parents, Richard and Ethel Jane.

First posted May 28, 2010

  • 10 handstand push-ups
  • 250-lb. deadlifts, 15 reps
  • 25 box jumps, 30-inch box
  • 50 pull-ups
  • 100 wall-ball shots, 20-lb. ball
  • 200 double-unders
  • Run 400 meters with a 45-lb. plate
For time