150421 ~ Post Those Goals!!

There seems to be a large number of our membership that have yet to post their 2015 goals!!  The goals board is a way of not only expressing what you would like to accomplish in the next year, but also making you accountable not only to yourself, but to your fellow Canucks! 

The markers can be found on top of the front desk!  pick a space and post your goals!!  This means you!! 

Skill:

6 x 30s ME Strict Pull Up

Rest 30s after each round.

Record Total # of Reps

Strength:

Every 90s x 5 min

Backsquat

5 @ 50%

5 @ 60%

2 x 5 @ 65%

then...

Every 90s x 3 min (3 sets)

Snatch Grip Roman Deadlift

5 @ 65%

Conditioning:

AMRAP 10

4 Hang Cleans 155/105#

4 Shoulder to Overhead

8 Box Jump Overs

Cash Out:

a. Accumulate 2 min Hollow Hold + 1 min Superman hold

b. 3 x 10 Weighted sit-up heaviest possible

 

 

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