We have a busy week and a half coming up!
1/ It’s Coach Michael’s Birthday today. He said he wants nothing more than paddywacks and pink bellies. Wet Willys are out-of-bounds.
2/ Only 2 spots left for the Oly Lift program starting this Saturday. Info and register here.
3/ WOD for Kids next Saturday. Raise money for BC Children’s Hospital and get sweaty in a denim outfit. Ahhh yiiis!
4/ Carl Paoli’s Gymnastics Seminar takes place next Sunday. This even it sold out!
Know what else……? We might just be moving next week. The work is nearing completion and the contractor is feeling more comfortable about having it ready for you!
Three sets for quality:
Double-Unders x 30-40 reps
Pistols x 10 reps (5 each leg)
Skin the Cats x 3-4 reps
5 Reps @ 60% 1RM
3 Reps @ 80%
1 Rep @ 90%
5 Reps @ 75%
4-5 reps @ 80%
2 minutes rest between sets
WOD – Christine on the run
3 rounds for time of:
Run, 400 m
21 Box Jump (24 In.)s
RX weight for deadlift is your body weight. Performance will be 75%. Fitness will be 50%. As always Fitness and Performance weights are guidelines.