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.

2025-03-11

Strength

Jerks (week 5 / 6)

5 Sets: EMOM

Sets: 1 - 3: 2 Push-jerks @ 75%
Sets: 4 - 5: 2 Push-jerks @ 80%

4 Sets: E2MOM

1 Push-Jerk or 1 Split jerk @ 85%

* If you don't have a 1 RM, start with a light / mod weight & build
through each set to finish AHAFA

Metcon

4-Rounds for time:

20 Bent leg Sit-ups
10 DB Deficit Push-ups
5 Devils-press
10 DB front-rack reverse lunges

DB-Weights:

L1: #20/30
L2: #30/40
L3:d #35/50

-15 min Cap

core

Partner

Accessory

3 Sets:

6 / 6 External shoulder rotation
8-12 Z-Press (light)
45 sec side plank (per side)

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