Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.



E90SEC x 8 Sets

Sets 1-4: 2 Split-Jerks

Sets 5-8: 1 Split-Jerks

Build over the 6 working sets to finish AHAFA. 6Focus on a solid catch position, your arms should lock out the same time your feet hit the ground. Hold the catch position before moving your feet for 2 sec. Focus on using your legs, the bar should be in a solid rack position so you can drive the bar off your shoulders with leg drive.


5-Rounds for time:

10 Barbell floor-press
100 m Sandbag carry
10 T2B

Floor-press weights:

L1: #65/95
L2: #85/115
L3: #95/135


Core Finisher

20 Hollow-rocks
20 Tuck-ups
20 Bicycle crunches
20 V-ups


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