CF 416 Daily – Wednesday, July 30

From our Blog

CF 416 Daily – Wednesday, July 30



A. 1-Leg Romanian Deadlift

3 x 5 reps per leg, 30X0 Tempo, Rest 60 sec


B1.Turkish Get-up

3 x 2 reps per side

B2.L-Sit (on rings)

3 x Max effort rest 6 sec

*Scale to bench, or V-up hold



7 Min AMRAP Ladder

3 x Shoulder to Overhead (115/75)

3 x Pull-up

6 x Shoulder to Overhead

6 x Pull-up

9 x Shoulder to Overhead

9 x Pull-up


*Scale pull-ups to ring rows


Running WOD (6:30pm)

Warm-up: Run to Rogers Centre, Dynamic, strides, ABC strides, lunges

Run: Stadiums 7x 2

Cool Down: Jog back to 416

 OR rep 200m’s for time and timed rest recovery on the minute, 6x 2.


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