All of us are very familiar with Hero WODs and the hell they put us through, but here at RCSC we have created a number of WODs designed around our beautiful city of Winnipeg (River City). Take a look!
“The Wall”
21-15-9 for time of:
Handstand Pushups
Wall Walks
Shoulder Taps (Per Side)
“The Ledge”
4 rounds for time of:
20 Pistol Squats (Total)
20 Box Hops (20/24″) w/Med Ball (20/14lbs)
20 Burpee Box Hops (24/30″)
20 Box Hops (30/36″)
“Portage”
For time:
1000’ Overhead Lunge Walk (25/45lbs)
“Route 90” (Formerly The 900)
For time:
200 Double Unders
175 Push Press (35/45lbs)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (35/45lbs)
“The Perimeter”
3 rounds for time of:
Run 1 Mile
Row 1500m
“Golden Boy”
1 rep max distance of:
Baseball Throw
*3 Attempts
*Must land within a 10m landing zone
“The Forks”
In a partner relay complete for time:
5 Push Press (95/135lbs)
10 Power Cleans (95/135lbs)
15 Front Squats (95/135lbs)
20 Thrusters (95/135lbs)
15 Front Squats (95/135lbs)
10 Power Cleans (95/135lbs)
5 Push Press (95/135lbs)
“Exchange”
In partners complete for time:
100 Goblet Squats (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 KB Swings (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 KB Snatches (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 Sumo Deadlift High Pull (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
“Dawn”
For Time:
100 Burpee To Plate
80 Cleans (55/75#)
60 OH Lunge Walk Steps (25/45#)
40 Pullups
20 Turkish Getups (15/30#)
5 Block Laps (50′ Bear Crawl Between Laps)
“The Skull” *NEW*
50-40-30-20-10 For Time of:
Calories Rowing
Calories Assault Bike
Calories Ski Erg
*100 Double Unders AFTER Each Round*
“RCSC Baseline” *NEW*
For Time:
1000m Row
80 Double Unders
60 Air Squats
40 Pullups
20 Calories Assault Bike
River City Strength and Conditioning 