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.

2024-09-27

Strength

A. 10 mins: Instruction / practice
(week 3 / 4)

-Complete at least 3 Sets of:

6 x establish clamp
4 x Rope hanging knee raise or toes-to rope
2 x Knee Raise + Clamp + Stand

B. 10 min EMOM

1st min: 1-2 15' Rope Climbs
2nd min: 3-5 Wall-Walks

Metcon

12 min EMOM

1st min: Max Slam-balls
2nd min: Max Shoulder taps
3rd min: Rest

core

Partner

Accessory

3 sets:

6 / 6 Curtsy lunges

Contact us

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