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.

2024-09-24

Strength

10 min EMOM (week 3 / 4)

Sets 1-4: 1 Snatch Pull + 2 Hang Snatch

Sets 5-7: 1 Snatch Pull + 2 Low Hang Snatch

Sets 8-10: 1 Snatch Pull + 1 Snatch

* For this week, we can slowly build throughout the sets. Start around
40-60% and build every 1-2 sets if moving well. Focus on pulling all the way
through the pockets today and keep your arms long and relaxed.

Metcon

15 min EMOM

1st min: 10 Push-Jerks
2nd min: 12/16 Calorie Row
3rd min: 50 DU's / 75 SU's

Barbell Weights:

L1: #55/75
L2: #65/95
L3: #95/135

* When choosing weights for push-jerks, you
should be able to complete the reps unbroken for
at least the first round.

core

Partner

Accessory

2-3 Sets / Minimal Rest

12-15 Banded Face Pulls
12-15 Band Pull Aparts
8/8 Single Arm Seated Ext Rotation w/ change plate or DB

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