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.

2025-04-15

Strength

Seated DB Shoulder-Press (week 4 / 6)

5 Sets: E2MOM

12 reps
10 reps
8 reps
6 reps
4 reps

* This is a similar set / rep scheme as week 1. The goal
is start and finish with heavier weights then used in week 1.

Metcon

9 min Amrap

1 Wall-walk
4 BJO 20"/24"
2 Wall-walks
8 BJO
3 Wall-walks
12 BJO
4 Wall-Walks
16 BJO etc... continue pattern

Rest 3 mins

Then complete:

800 m Run or 1000 m Row

core

Partner

Accessory

3 Sets:

12 Banded Pull-aparts
12 Face Pulls
6 / 6 Standing shoulder ext rotation

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