I have a fun team workout planned for you today! Have a great workout with HBomb and Scoots!
Today’s Workout:
Buy In – Pick teams of 3-5 members and choose a super awesome name!
WOD – The Bruce’s! (Happy 1 year Anniversary!!!!!)
In your team you need to complete all of the following exercises and repetitions. The trick is… there is limited equipment for some exercises and you have to share the equipment with the rest of the gym. When you see something is free, go and get it done.
For time:
- 100 Slosh pipe overhead squat (black pipe)
- 100 sledgehammer hits
- 100 Ring pushups
- 100 tire flips
- 100 one arm DB snatch (alternate arms)
- 100 Slosh ball clean and jerk
- 100 Toes to bar
- 200 ft Overhead walking lunge w/ plate (25/45 – To end of parking lot and back x 2)
Zone 3 – scale weights for each member, DB snatch, tire etc.
Zone 2 – scale overhead squat to DB’s of choice, scale C&J to med ball
Zone 1 – scale movements as needed
Rules:
- Each member has to complete even number of repetitions
- All levels can be on a team
- Scale reps by half for 3 or less people in teams
- You can complete the exercises in any order you choose
Cash Out – 3 – 5 sets of max holds L-sit on parallette bars
Congrats to Sean and Colleen, an awesome and amazing pair of people!!!!!
ALSO:
Our very own Chris “chariots of fire” Callendar is going to be racing 5000m at the Oak Bay track at 630pm (start time) on Saturday evening. These races are great to watch and if you’re not busy I’m sure Chris would appreciate the cheering on (it helped me a lot last year!).
There are also going to be some very fast (yes even faster than Chris) runners racing after him, culminating in the 720pm elite men’s race… expect to see some sub 15’s if you’re there!
Good luck Chris, I’ll be making it out to cheer you on budday!
turts
Thanks Cam, I really appreciate it!
There are so many people registered for this race that they’ve added a second open race instead of the elite women’s race.
So the approx start times are:
6:30 PM – Open-Mixed 1 (20+ mins)
7:10 PM – Open-Mixed 2 (17+ mins)
7:35 PM – Men’s Elite (sub 17)
And as Cam said, the Elite Men’s race will be very exciting, it is a stacked field and I definitely expect to see some runners well under 15 minutes, maybe even low 14’s.
This was the silliest and funnest workout I have ever done. Awesome. Congrat’s to the Bruce’s
It was fun to watch too! Nice work Lara, good to meet you and Trish on Saturday.
Cam