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**Our Easter weekend holiday schedule is:**
Friday: 9:30 am class only
Saturday: 9:00 am
Monday: 5:30 pm class only
TODAY's WOD's
6:15 am class:
Three rounds for time of:
25 wallballs
25 sit-ups
25 jumping pull-ups / ring rows
5:30 pm & 6:30 pm classes:
Overhead squat
5-5-5-5-5 reps
Push-up Challenge: Day 60 - 60 push-ups
21-15-9 reps of:
Sumo deadlift high pull (95/65)
Handstand push-ups
Push-up Challenge: Day 59 - 59 push-ups
Deadlift
3-3-3 reps
and then
As many rounds as possible in 8 minutes of:
10 kettlebell swings (55/35)
10 sit-ups
Push-up Challenge: Day 58 - 58 push-ups
As many rounds as possible in 10 minutes of:
3 strict pull-ups
6 clapping push-ups
12 box jumps
Push-up Challenge: Day 57 - 57 push-ups
Congratulations to Caleb! He came in 4th overall at the BC Sectionals. He will be heading to Calgary for the Regionals. Good job, Caleb!
Rest day.
Caleb is going into the second day of sectionals in 4th place. He has one event left tomorrow that plays to his strengths so he should make out well.
Push-up Challenge: Day 56 - 56 push-ups
Tire flips during today's team WOD.
Joel post-WOD.
Joel was kind enough to give us a demonstration today of what not to do when performing olympic lifts - he sort of had a run in with the bar. The lesson to be learned is - Don't try to save a lift if it means bouncing a loaded barbell off your face. DROP IT. Thanks, Joel.
Sarah also has a piece of advice: While preparing your paleo food for breakfast, slice AWAY from your hand. She now proudly sports two stitches for failing to do so while cutting oranges.
Enjoy the rest of your weekend, hope you make out better than we did.
Team WOD:
In teams of 2 complete the following for time:
Run 400m
10 rope climbs
20 tire flips
50 ring push-ups
100 box jumps
Run 400m
100 sit-ups
50 wallballs
20 burpees
10 medicine ball cleans
Run 400m
*The runs are done together, all other reps can be shared between partners.
We want to wish Caleb lots of luck as he competes today at the Sectionals in Squamish. We know he'll do great and can't wait to hear all about it.
Push-up Challenge: Day 55 - 55 push-ups
"Jackie"
Row 1000m
50 thrusters (45)
30 pull-ups
For time.
Push-up Challenge: Day 54 - 54 push-ups
Back Squat
5-5-5-5-5
Push-up Challenge: Day 53 - 53 push-ups
Run 400m
50 sit-ups
Run 400m
40 push-ups
Run 400m
30 kettlebell swings (55/35)
For time.
Push-up Challenge: Day 52 - 52 push-ups
21-15-9 reps of:
Deadlift (225/155)
Box jumps
For time.
Push-up Challenge: Day 51 - 51 push-ups. Over half way!!
