Otter Point Athletics - Sooke BC Cross Training Gym
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WOD Blog

Daily Workouts.

WOD February 01/17

1/30/2017

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WARM UP:
Catalyst warm-up before class
2 Steady Rounds:
15 Push-Ups
10 Burpees
15 Box Jumps
2 min/side of Ankle Mobility Stretch- Banded
2 min/side of Hip Flexor stretch with band

STRENGTH/SKILL:
Accumulate 40 Reps of Touch and Go Power Cleans @75% of your 1RM
This is “For Time” AND “Fewest Sets Possible”.

CONDITIONING:
Rx
AMRAP 20min:
7 Hang Power Cleans (135/95lbs)
14 AbMat Situps
28 Wall Balls (20/14lbs)

Scaled
AMRAP 20min:
7 Hang Power Cleans any weight
14 AbMat Situps
28 Wall Balls any weight


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WOD January 30/17

1/30/2017

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WARM UP:
Catalyst warm-up before class
3 Rounds:
15 Goblet Squats 53/35lbs
12 Pull-Ups
Mobility:
Hip flexor stretch with band - 1 minute per side
Downward Dog into Cobra - 5 reps

STRENGTH/SKILL:
Silverback Shrug
3 sets of 5 reps

CONDITIONING:
Rx
10 Rounds For Time:
5 Front Squats 135/75lbs
5 Push Jerk
5 Strict Handstand Push Ups

Scaled
10 Rounds For Time:
5 Front Squats 115/55lbs
5 Push Jerk
5 Kipping handstands or pikes from a box

Post Metcon:
10 Minutes to find a 3RM Deadlift
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January 09th, 2017

1/9/2017

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Due to a larger than expected number of individuals interested in our program, we have decided to add a second February Novice class in; Class A will run Tuesdays at 5:00PM and Fridays at 6:15PM, Class B will run Thursdays at 5:45PM and Sundays at 10:15AM. Class A is FULL, Class B has two spots remaining. if you would like to join our next Novice program please contact us asap to register as space is limited.
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February Novice Class is Full!!

1/6/2017

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If you are interested in trying out our program please keep an eye out for the March registration at the beginning of February.
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Otter Point Athletics
3312 Otter Point Rd
Sooke, BC Cross Training Gym

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