Friday will be the last day of classes in the Garaj Mahal on Glenmore. We'll be meeting there at 9am on Saturday to pack up and move the current gear to the new location "to be named later" at 101-1155 St-Paul Street followed by our first unofficial workout in the new place.
Wednesday's WOD
Warm-up:
+1 per round for 10 minutes
1 Pull-up
1 Push-up
Complete as many rounds as you can in 10 minutes 1 of each then 2 of each then 3 of each and so on...
Tech:
Box Squats; 12, 10
Workout:
"Widowmakers"
Low bar back-squat 20 rep max
Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it. Breathing is the key, so make sure to breath deeply prior to the descent and exhale near the top of your squat on the way back up. Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps.
The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter.Tuesday's WOD
Warm-up:
800m Run
Tech:
Turkish Get-ups; 12,6,6,6,6,6 reps
Workout:
"Centurion"
for time
100 Jumping Squats
3 min rest
100 Shoulder Press
3 min rest
100 Ab-Mat Sit-Ups
3 min rest
100 Sumo Deadlift High Pulls
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