151017 ~ The Eve Before the Games

Tis the day before the Canuck Games....the WODs are ready....and the heats have been set!! Get ready for a fun Sunday!! Just a little bit of makeup and a lung burner today! If you are competing tomorrow.....mobility and rest is highly recommended!

Registration and check in starts at 9am on Sunday...please do not be late!

Strength:

20 min to makeup 1 of the following:

Tuesday: Every 90s x 12 min: 5 Backsquat @ 65%

Wednesday: EMOM x 4 min: Shoulder Press: 60/70/80%, Every 15s x 3 min: Speed Deadlift @ 65%

Thursday: Every 90s x 5min: Frontsquat 3@ 65/72.5, 2@ 82, 87.5

Friday: 12 min to find 12RM Backsquat

Conditioning:

Cindy Takes Flight

Complete the following for time:

"Flight Simulator"

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders

** 1 Round of Cindy in between each round** (5 pullups, 10 pushups, 15 air squats)

 **All DU reps must be unbroken!

Cash Out:

Mobility!

 

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