Front Squat 4-4-4-4+

WOD:
8 min AMRAP:
8 Hang Squat Clean (Rx: 75/115, Comp: 95/135)
8 BBJO (20/24)

4-4-4-4+ Deadlift

WOD:
For Time:
50-40-30-20-10
Ab Mat Sit Ups
Double Dumbbell DL (35/50)

5-5-5-5+ Strict Press

WOD:
For Time:
14-12-10-8-6-4-2
Pistols
Ring Dips

-2 min rest-

56 C2B

5-5-5-5+ Deadlift

WOD:
3 RFT:
10 Wall Walks
30 Box Jumps (20/24)
10 DL (Rx: 155/225, Comp: 315/205)

10 Rounds for Max Cals:
1 min of Work
1 min of Rest

Midline Specific Work:
TABATA Med Ball Russian Twists
3 Rounds:
:30 Forward Plank Hold
:30 Superman Hold

1 min Side Plank R & L

215 Innocent Children Memorial WOD:

For Time:
215 DU
21 HSPU
5 Clean & Jerk (95/135)
21 Burpees
5 Clean & Jerk (95/135)
21 Lunges
5 Clean & Jerk (95/135)
21 Pull Ups
5 Clean & Jerk (95/135)
21 T2B
5 Clean & Jerk (95/135)
1,996 meter Run or Row

WE HONOUR the lives and spirits of the 215 innocent children who were recently discovered on the property of the Kamloops Residential School. EVERY CHILD MATTERS!

Click to learn more about the 215 Innocent Children Memorial WOD

5-5-5-5+ Front Squat

11 min AMRAP:
5 RMU
7 Front Squats (Rx: 75/155, Comp: 105/155)
9 Bar Facing Over Burpees

i1uvit Twist on Indy Event: “Minnesota Mash Up”:

For Time:
10 WB (14/20, 9/10’)
50 Ab Mat Sit Ups
20 WB (14/20, 9/10’)
40 SA DB OHS (Rx: 35/50, Comp: 50/70)
30 WB (14/20, 9/10’)
30 RMU
40 WB (14/20, 9/10’)
200 DU
50 WB (14/20, 9/10’)
10 SA DB C&J (35/50, Comp: 50/70)

**Ladies Comp: 10’ Line for WB

i1uvit Twist on Team Event “Snatch Ladder”:

12 min EMOM: 1 Snatch
3-3-3-3-3 Re-Grip Snatch Grip DL

8 min For Quality:
5 Strict T2B
25’ OH Single DB Carry R
25’ OH Single DB Carry L
8 Dball/Slamball/Medball/Sandbag DL

i1uvit Twist on Indy Event “Endure”:

Partner WOD (you go/I go):
For Time:
200m Double DB Carry (35s/50s)
40 Parallette Facing Over Burpees
220 (F/F) 250 (M/F) 280 (M/M) Cal Row
40 Parallette Facing Over Burpees
200m Double DB Carry (35s/50s)

i1uvit Twist on Indy Event “Reverse Handstand Fran”:
For Time:
9-15-21
Thrusters (80/115)
25-50-75 Foot HSW

Post: Strict Press 5-5-5-5-5

i1uvit Twist on Indy Event “Speed Chipper”:
For Time:
8 50’ Shuttle Runs
16 Snatches (Rx: 95/135, Comp: 120/175)
36 C2B
10 50’ Shuttle Runs
36 C2B
16 Snatches (Rx: 95/135, Comp: 120/175)
8 50’ Shuttle Runs

i1uvit Twist on Team Event 4:
For Time:
600m Run
10 RMU
50’ HSW
10 C&J (Rx: 105/155, Comp: 145/205)
50’ HSW

i1uvit Twist on Team Event 6:
2 RFT:
24 HSPU
12 OHS (Rx: 65/95, Comp: 95/135)
12 BMU
12 OHS (Rx: 65/95, Comp: 95/135)

Post WOD:
Additional Core Work

i1uvit Twist on Indy Event 5:
For Time:
0-3 min: Max Cals on Assault Bike
IRT:
30 T2B
50 Single Alt. DB Snatch (Rx: 35/50, Comp: 50/70)
30 T2B
20 BBJO (20/24)