STRENGTH:
Front Squat 3-3-3-3-3-3

WOD:
For Time:
18-15-12-9
Strict Pull Ups
Thrusters (65/95)

WOD:
On a 30 min clock:
0-10 min:
2000m Row

10-20 min:
1 Mile Run

20-30 min:
3 RFT:
15 Burpee Box Jump Overs (20/24)
15 T2B

STRENGTH:
DL 8-8-6-6-4-4

WOD:
14 min AMRAP:
50 WB (14/20, 9/10’)
30 DL (95/135)

STRENGTH:
4-4-4 Strict Press
4-4-4 Push Press
4-4-4 Push Jerk

WOD:
8 min AMRAP:
40 DU
10 Double DB S2OH (35/50)

WOD:
For Time:
60 T2B
50 DL (Rx: 75/115, Comp: 105/155)
40 Bar Facing Over Burpees
30 Cleans (Rx: 75/115, Comp: 105/155)
20 Ring Dips
1000m Run

WOD:
For Time:
2-4-6-8-10-12 Strict HSPU

*After each set of Strict HSPU: 15 KBS (35/53)

Post WOD:
10-10-10 Back Squat

Open WOD 16.3
7 min AMRAP:
10 Power Snatch (55/75)
3 BMU

Post WOD:
10-10-10-10 Double DB Bench Press

WOD:
6 RFT:
10 Double DB Squats (35/50)
200m Run

Post WOD:
Core Work

STRENGTH:
12-12-12-12 Double DB DL

WOD:
For Time:
30 Double DB Snatch (35/50)
75 C2B
30 Double DB Snatch (35/50)

STRENGTH:
12 min EMOM: 1 Squat Clean & Jerk

WOD:
9 min AMRAP:
Ascending Ladder: 3/3, 6/6, 9/9...
Front Squats (95/135)
T2B

TEAM WOD:
40 minutes: Max Meter Row in Teams of 3

WOD:
3 RFT:
12 Burpee Box Jumps (20/24")
15 Hang Power Cleans (65/95)
18 S2OH (65/95)
55 DU

WOD:
10 min AMRAP:
10 Double DB Power Clean (35/50)
50' Double DB Lunge (35/50)
200m Run

Post WOD
Strict HSPU Work

STRENGTH:
1 Power Snatch
1 Squat Snatch

WOD:
For Time:
15 Power Snatch (95/135)
15 Bar MU
100' HSW
15 C2B
15 Squat Snatch (95/135)

STRENGTH:
Barbell Complex:
1 Power Clean
1 Thruster
1 Hang Squat Clean
3 Jerks

WOD:
3 RFT:
25 WB (14/20, 9/10')
50 DU

Good Luck to all of our i1uvit Athletes competing at the CanWest Games this weekend!