Call Us: 604.526.5196

Friday December 21, 2012

If you are reading this, the world is still spinning. Congratulations, you get to come in for the Doomsday WOD!

But before we get to that, a little housekeeping:

We will be closed: Monday, Tuesday, Wednesday.

We will be running regular classes all weekend (except Yoga on Sunday. No Yoga). Don’t miss “The 12 Days of Christmas WOD” on Saturday (sounds a lot nicer than the Doomsday WOD. But is it? You be the judge)

Today’s Workout

Warmup

10 Minutes of practice with Backward Roll, Forward Roll, Back Extension Roll

Strength

Shoulder Press – Work up to a 5RM, then throttle it back to 90% of that 5RM and do as many reps possible (do the As May Reps as possible twice – 2 minute break in between)

WOD

Fitness

30 Air Squats
10 Ring Rows
400 m Run
30 Air Squats
10 Ring Rows
400 m Run
30 Air Squats
10 Ring Rows
400 m Run
30 Air Squats
10 Ring Rows
400 m Run
Rest – 3 Minutes
21 Kettlebell Swings 12-25lb
21 Burpees (chest-to-the-deck not necessary)
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees

Performance & RX

30 Air Squats
10 Pull-ups
600 m Run
30 Air Squats
10 Pull-ups
600 m Run
30 Air Squats
10 Pull-ups
600 m Run
30 Air Squats
10 Pull-ups
600 m Run
Rest
21 Kettlebell Swings 1.5 pood
21 Burpees
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees

No action shots from the gym, so here are a collection of startled cat gifs to get you through the darkest day of the year! (WooHoo..more daylight tomorrow!)

zV9ch - Imgur XECiU - Imgur pK0v3 - Imgur mItFJ - Imgur lwy1c JNJx6 ev2N5 - Imgur ePiVp - Imgur eBoXz - Imgur

 

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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