160709 ~ Good Luck to Team Canuck!

It's Competition day both near and far!! Good luck to all Canucks competing at the UG Series Beach WOD & The 646 Weightlifting Grand Prix!  

Stay tuned for updates and pictures.....fingers crossed for some podium finishes!!  

Makeup Saturday!

15 min to complete 1 of the following:

Monday: Backsquat: EMOM x 3 min; 3 @ 50/60/70/75% 

Then…Every 90s x 5 min: 3 @ 80/85%,  2 x 3 @ 90%

Tuesday: Snatch: 12 Min to find 1RM

Wednesday: Shoulder Press: Every 90s x 6 min: 5 @ 5RM from Week 2 (April 28th)

Then…Pendlay Row: Every 90s x 6 min; 5 @ 5RM from Week 2 (April 27th)

Thursday: OHS: 8 min to find 5RM Then..Every 90s x 5 min; 5 @ 90% above

Friday: Clean: 12 min to find 1RM

Conditioning:

“Suns Out – Guns Out”

Teams of 3:

3 Rounds:

100 Bench Press (135/95)

100 Calorie Row

Partner #1 – Max effort Bench

Partner #2 – Max Effort Cal. Row

Partner #3 – Rest/Spotting the Bench.

 Partners will switch stations every time the Bench Press Maxes Out.

Cash Out:

Mobilize & Socialize!

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