11/21/2018

Buy In: 3 rounds: 200mrun, 10 russian KBS, 10 banded lat pull downs, 10 PVC snatch balance
Skill: 5 sets of 5 hang power snatch E3MOM building up in weight
WOD: For Time:
30 Wall Balls
15 TTB
30 Wall Balls
15 TTB
30 Wall Balls
15 TTB

11/20/2018

Buy In: 500m row into 3x: 10 banded GM, 10 cat/cow, 5/side glute bridges
Skill: 5 sets 10 Romanian DL every 3 min
WOD: 12min AMRAP:
10 single arm DB step ups (half R/half L)
16 alt DB snatch
20 situps

11/17/2018

Buy In: 5min to roll out whats tight (during squat hold) THEN 2x 10 cat/cow, 5/side sprinkler, 10 glute bridges
Skill: 5 rounds:
5 ring rows
7 pushups
9 air squats
11 sec HS hold
WOD: HERO BULGER: 10 RFT:
150m Run
7 CTB pull-ups
7 Front squats (135/95)
7 HSPU

11/16/2018

Buy In: 3 sets: 10 banded pull aparts, 5/side single arm ring rows, HS hold w 10 shoulder taps, 5 clap or push-off pushups
Skill: 1 RM Bench
WOD: 10min EMOM
odd: 14 Box Jumps
even: 10 TTB

11/15/2018

Buy In: roll out hamstrings during squat hold THEN:
3 rounds: 10 russian KBS, 5 pushup burpee, 20 plate hops
Skill: 5 sets of 5 hang squat clean E3MOM building to a tough 5
WOD: 10min AMRAP
20 DB hang clean and press (10/side)
15 wall balls
10 ring rows
*stagger starts 

11/14/2018

Buy In: 6-8min: 500m ROW buy in into: 10 PVC pass throughs, 10 banded pull aparts, 10 scap pushups, 15 sec support hold rings
Skill: 10min EMOM: 3-5 Dips
WOD: 3 sets:
400m Row
20 alt DB Snatch
10 lateral burpees over DB
Rest 3 min
*aim to go faster each set

11/12/2018

Buy In: 3 rounds: 10 cal row, 10 glute bridges, 5/side sprinkler, 5 cat/cow
Skill: Front Squats E2MOM x 10min of 8 reps @ 70%
WOD: 16 min AMRAP:
200m Run
16 S2OH (95/65)
8 alt pistols
4 MU (sub 8 CTB pull ups)

11/10/2018 – Remembering our fallen officer “OLIVER”

Buy In: coach led dynamics around rig: jog, high skip, side shuffle, grapevine, samson lunge, side lunge, inchworm, SWITCH direction and repeat
Skill: review movements and get setup
WOD:  “OLIVER” RCMP badge # 57673
For Time:
57 Burpees 
67 Sit Ups
3 Laps (400 M X3) 
57 Push-ups 
67 Squats
3 Laps (400 M X3) 
57 Push-Press
67 Lunges 
3 Laps (400 M X3) 
*95/65

Cst. Adrian OLIVER 
On November 13, 2012 Cst. Oliver was on General Duty at Surrey Detachment and driving back to the Detachment when, in responding to a report of stolen vehicle, he was involved in a collision with a semi tractor trailer at the intersection of 148 Street and 64 Avenue. Cst. Oliver passed away as a result of this collision.