It's Tree Planting Day! If you haven't signed up...no worries...just show up at:
Date: Sat. May 14, 2016 10am
Location: Upper Rouge Trail Park
Parking: along Casebridge Ct.
We will be planting for roughly 2 hrs...what a great way to give back to our awesome community! We all reap the benefits of the beautiful Rouge Park...let's do our best to help preserve it's natural beauty.
After working up a hunger either WODDing or Tree Planting, why not head on over to Whisked who are Celebrating their 1st Anniversary!! Melanie and the girls from Whisked have always been very good to Canuck as they are always keen to sponsor our events....it's time to return the favor....stop by and pick up a treat or 2.....their brownies & macaroons are amazing!!
Check out their Anniversary specials:
Whisked Gluten Free Bakery
1970 Ellesmere Rd. Unit 4
Toronto, Ontario, M1H 2W1
15 min to complete 1 of the following:
Backsquat : EMOM: 5 @ 50%,
60%, 70%, Every 90s: 5 @ 75% 3x5 @ 80%
Then..EMOM: SGRDL: 3 x 5 @ 80% 1RM Snatch
10 min to
find a heavy: Snatch High
Pull + Snatch + Snatch Balance **Compare to Week 2**
Press: Every 90s x
6 min: 7 @ 80%,85%, 3 x 7 @ 90% Of 7RM
Then..Pendlay Row: 5 min to
find 3RM, Then... EMOM x 4
min: 4 @ 90%
10 min to find a heavy: Clean High
Pull + Hang Clean + Clean + 2 Jerks **Compare to Week 2**
Front Squat: EMOM x 3
min 5 @ 50%,
60%, 70% Every 90s 5 @ 75%, 3 x5 @ 80%
In Teams Of
400m Barbell Carry (135/95#)
ME Cal Row
400m Sled Drag (135/95#)
ME Clean & Jerk (135/95#)
Partner A: 400m
Partner B: ME Rope Climb
Score = Total number of ME Reps!
Cash Out: Mobility!!!
Posted on Fri, May 13, 2016
by Sue Ann Van Damme