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.

2024-10-07

Strength

E2MOM x 6 Sets: (week 3 / 8)

Sets 1-5: 5 Back squats @ 72-79%

Set 6: 10 Back squats @ 62-65%

* The goal is to add 5 or 10 LBS from the last Back-Squat training session. If you
struggled with the last weight used drop weight.

Metcon

For time: (18 min cap)

400m run
40 Wall balls

200m run
20 Pull Ups

100m run
10 power cleans

200m run
20 Pull Ups

400m run
40 Wall balls

Barbell weights:

L1: #85/115
L2: #110/155
L3: #125/185 + C2B

core

Partner

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