WOD

Fri, Feb 28

Vendredi 28 fevrier


Time
Warmup:
1 Minute
Easy Row
Alternating Box Step-ups
Spiderman Stretch
Air Squats

40 Seconds
Moderate Row
Lateral Box Step-ups (20 Seconds Each Side)
Push-up to Down Dog
wall balls

1 Minute
Faster Row
Light Dumbbell Alternating Box Step-ups
Slow Burpees
Air Squats

WOD:
1) Back Squat
Set #1 (On the 0:00) - 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) - 5 Reps @ 91%
Set #4 (On the 6:00) - 3 Reps @ 96%
Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 105-106%
Set #8 (On the 11:00) - 1 Rep @ 105-106%
Set #9 (On the 12:00) - 1 Rep @ 105-106%
Set #10 (On the 13:00) - 1 Rep @ 105-106%
Set #11 (On the 14:00) - 1 Rep @ 105-106%

2) On the Minute x 7:
Max Thrusters

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

0% 0%

Florence T10:00am...3 2 1 GO!
Venetia10:00am...3 2 1 GO!
Julie Le10:00am...3 2 1 GO!
Isabelle B10:00am...3 2 1 GO!
Marc-André10:00am...3 2 1 GO!



514-754-4490
568 Village,
Morin-Heights, Qc
J0R 1H0
Dominique: 514-754-4490 (view larger map)