140712 ~ Make Up Day!!! Good Luck Canucks Competing at BeachWod

Good luck to Team Canuck (Graeme, Riley, Robin, & Megan) & Daryl Brenan (Mens Rx Division) who are competing in the UG Series Beach WOD at Wasaga Beach!!  The weather looks perfect for an awesome day sun, fun, and WODS!

It's Makeup Day at the box today....this is a rare opportunity to have scheduled "Open" gym time, to make up on some of the 1RM testing you may have missed over the last 2 weeks.  If you are all caught up on your lifts, you may use this time to work on your Weightlifting technique, or any one of your weaknesses.  The last 20 min of class will be used for the WOD of the day....you don't think I'd let you get away without wodding do you??

Strength:

30 min to find the following:

1RM Back Squat

1RM Front Squat

1RM Bench Press

1 RM Shoulder Press

1RM Deadlift

1 RM Split Jerk

1 RM Power Clean

1 RM Power Snatch

Conditioning:

"Suck"

Row 1000m

5 Tire/Log Flips

50 Burpees

5 Tire/Log Flips

50 Box Jumps

5 Tire/Log Flips

800m Run

Cash Out:

12 Min Dedicated Mobility!

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.