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Wilderness WOD Numero Dos

Summer is here, so lets hit the beach!

Last year we acted like animals at Thetis Park, this year we’re going to head out to Gonzales Beach for some fun in the sun.

Gonzales is located at Foul Bay Rd and Crescent Rd.  Check out this map if you need directions:

We’ll meet on the beach at 9:30 am on June 30th. If you are driving, can take some extra people, and are leaving from the gym area let us know so we can arrange a car pool.

There is no limit on the amount of participants allowed, however we appreciate if you sign up ahead of time so we can be fully prepared.  There will be no cost to gym members, it will just count as one of your weekly classes. For non-gym members, a drop in fee will apply.

The activities will be lead by Coach Craig, and possibly additional coaches from the gym (depending on availability and the amount of people that sign up). We will be applying movement concepts that you already have learned, but in a new location!

This is a great chance to take some of that functional fitness experience you’ve gained in the gym and apply it in a real world (and therefore more practical) setting. Don’t miss out!

QOD: What was your most favourite part of the last wilderness wod? If you did not attend the wilderness wod, what would you like to see at this wilderness wod?

Today’s Workout:

Buy In – Strict pullups, 3 x 10

WOD – “Susan’s evil twin”

5 rounds for time of:
200M run
10 Front squat (115 /155)
10 Handstand Pushups

Zone 4 – scale HSPU to 1 ab mat
Zone 3 – scale front squat to 95/135lbs
Zone 2 – scale front squat to 75/115lbs, HSPU as needed
Zone 1 – scale as needed

Cash Out – MWOD
* Couch stretch
* Pigeon pose
* psoas stretch against post
* Roll out IT bands

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