160514 ~ Tree Planting and Whisked's Birthday!!

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:

http://www.whiskedglutenfree.com/

Whisked Gluten Free Bakery

1970 Ellesmere Rd. Unit 4
Toronto, Ontario, M1H 2W1
Phone: 416-633-6313

 

Strength:

15 min to complete 1 of the following:

Monday:

Backsquat : EMOM: 5 @ 50%, 60%, 70%, Every 90s: 5 @ 75% 3x5 @ 80%

Then..EMOM: SGRDL: 3 x 5 @ 80% 1RM Snatch

Tuesday: 10 min to find a heavy: Snatch High Pull + Snatch + Snatch Balance **Compare to Week 2**

Wednesday: Shoulder Press: Every 90s x 6 min: 7 @ 80%,85%, 3 x 7 @ 90% Of 7RM (Week 1)

Then..Pendlay Row: 5 min to find 3RM, Then... EMOM x 4 min: 4 @ 90%

Thursday: 10  min to find a heavy: Clean High Pull + Hang Clean + Clean + 2 Jerks **Compare to Week 2**

Friday: Front Squat: EMOM x 3 min 5 @ 50%, 60%, 70%  Every 90s 5 @ 75%, 3 x5 @ 80%


Conditioning:

In Teams Of 2 Complete:

Partner A: 400m Barbell Carry (135/95#)

Partner B: ME Cal Row

(Partners Switch)

Partner A: 400m Sled Drag (135/95#)

Partner B: ME Clean & Jerk (135/95#)

(Partners Switch)

 

Partner A: 400m Run

Partner B: ME Rope Climb

Score = Total number of ME Reps!

 

Cash Out: Mobility!!!



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