160507 ~ Don't Forget To Donate!

We did 5219 Total Push Ups Yesterday!!  At $1 for every 20, that equals $260!  Please keep the families and residents of Fort McMurry in your thoughts and prayers, every little bit helps!

https://donate.redcross.ca/ea-action/action?&ea.client.id=1951&ea.campaign.id=50639

In the wake of the ashes, we can help to rebuild.  Don't forget our Canuck Cares Tree Planting expedition next week!  Bring your friends and family!

Date: Sat. May 14, 2016 10am
Location: Upper Rouge Trail Park
Parking: along Casebridge Ct....
Groups: Councillor Cho & Global Youth Leaders

Makeup Saturday!

15 min to makeup 1 of the following:

Monday:

Deadlift: EMOM x 3 min.

5 @ 50/60/70%

Every 90s x 5 min

4 x 5 @ 75%

Then..

Floor Press (6 min)

1-3 Sets to find a 5 RM

Tuesday:

Thruster

5 min to find a 7RM

(3 sets or less)

Then..

Every 90s x 5 min

4 @ 90%

Wednesday:

10 min to work up to the following complex:

Snatch High Pull + 2 Snatch

 **Compare to week #1**

Thursday:

Shoulder Press

6 min to find a 3RM (in 3 sets or less)

Then…Every 90s x 5 min

3 @ 90%

Friday:

Clean High Pull + Hang Clean + 2 Jerks

**Compare to week #1**

Conditioning:


“Quad Squad”

3 Rounds For Time

100m Sled Drag (90/45#)

12 KBS (70/35#)

10 Deadlifts (225/155#)

Cash Out:

Mobilize & Socialize!



 

 

 


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