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SATURDAY (July 4, 2020) WOD(s) Section 1: 5 rounds of... 30 Seconds on, 30 seconds off... Pull ups (3 second negatives) L-sits (Floor) REST 5 Section 2: 5 rounds of... 30 Seconds on, 30 seconds off... Push-ups (3 second negatives) Double-Unders REST 5 Section 3: 5 rounds of... 30 Seconds on, 30 seconds off... Calorie Bike Burpees RESULTS   FRIDAY (July 3, 2020) Skill work Complex Hang Power Clean + Front Squat WOD (AMRAP 12) 10 Front Squats (155/105) 20 Kettlebell Swings (53/35)  THURSDAY (July 2, 2020) WOD (E4MOM x 5 Rounds) 5 Burpee ground to Overhead 10 Over-and-Back line Hops 15 Front Rack Squats 10 Over-and-Back line Hops 5 Burpee ground to Overhead *Score is your slowest round  WEDNESDAY (July 1, 2020) Surprise Canada Day WOD(s) at 6AM and 12PM tomorrow!! 6AM See you at 709!! 12PM See you at the new track* *Feeling up for a 709 outside sweat? Join us at noon tomorrow for a no obligation community class at the new track behind St. Paul's Junior High! Snapshot below for location! Bring some energy, a bubble friend, and a great attitude!!! TUESDAY RESULTS!   Happy Canada Day! Yes! We are open tomorrow from 6AM-6PM!! See you all tomorrow!! 🍁🍁🍁🇨🇦🇨🇦🇨🇦🇨🇦🍁🍁🍁  TUESDAY (June 30, 2020) Gymnastic work - Pull-ups - L-sits WOD (AMRAP 15) 30 Double-Unders 15 Sit-ups 12 Medicine ball Cleans 9 Strict Push-ups RESULTS!  MONDAY (June 29, 2020) Strict Press 8-8-6-6-4 WOD (AMRAP 12) 12 Reverse Lunges 10 Push Press 8 burpees  SUNDAY (June 28, 2020)
HOME WORKOUT*** (Post RESULTS below!) #MOBILITYSUNDAY UPPER BODY MOBILITY Shoulder to Floor: 1 Minute Each Side https://youtu.be/D0li2U56nO4 Wrist Stretches : 2 Minutes https://youtu.be/-L-8YRim2nw Eagle Arms: 2 Minutes Each Side https://youtu.be/BKBacUD5X0I LOWER BODY MOBILITY Russian Baby Makers: 3 Minutes https://youtu.be/HWHZp47EzgE Samson Stretch: 1 Minute Each Side https://youtu.be/V3-tEdWuTbc Spiderman + Reach: 2 Minute Each Side https://youtu.be/_OrggvuVU-M Straddle Stretch: 2 Minute Hold https://youtu.be/HZRZ18fDleg SATURDAY (June 27, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) Workout (AMRAP 20) 7 Odd Object Power Clean 7 Burpees 200 Meter Run https://youtu.be/XFG7MQU1uS0 FRIDAY (June 26, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) Workout (For Time) 30-20-10-20-30 of... Odd Object Ground to Overhead https://youtu.be/kRsckQhX0is Odd Object Thrusters https://youtu.be/qsHkVCkeab0 |
