Taranis Outdoor WOD – Easter Weekend

This beautiful sunshine is PERFECT for a holiday weekend and an outdoor WOD!

WOD:

6km run for time – see location below

Scaling options:

PACK: walk/run using intervals. For example:1 minute run and 3 minutes walk

PUPS: walk

Go solo or take the family, make it work for you!

Location: Dallas Road walking path. A Clover Point (4 way junction of the top walking path and the lower road heading down to the beach) to the Ogden Point Sundial. You can start at either end of the route and you will be doing a round trip loop back to your starting point. Anytime the path gives you the option to stay close to the ocean, please do BUT don’t go down to the beach paths. All branches lead back to the same main path but the true 6km is the water path.

Please post your WOD details and times to our blog or social media posts. We would love to know if you had anyone join you or perhaps you ran past the Easter Bunny along the way.

Wishes to you all for a couple days of sunshine and fun!

Friday July 3, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
5 rounds
10 back squat 225/165
10 deadlift 275/205
400m Run
2 minutes rest

Strength
LEVEL 1
a. Warm up with class

b. Deadlift 1-1-1-1-1 (RPE 9 on last set)

c. 3 rounds
10 squat jumps (touch a 6″ out of reach target)
20 hip extensions
400m run

LEVEL 2
a. Self led warm up

b. Deadlift 80% x 3 x 5 sets

c. Weighted Pull-Up
40% x 3 EMOM x 10

LEVEL 3
a. Self led wam up

d. Deadlift 80% x 3 x 7 sets

c. Weighted pull-up
40% x 3 EMOM x 12

2-A-Day
5 rounds
10 squat jumps (touch a 6″ out of reach target)
20 hip extensions
400m run

Wednesday June 10, 2015

REST DAY!

There is no mid day 3.0 after the 10:30am class

There will be 3.0 from 4:30pm-7:30pm with regular class times

 

Did you know…  Wednesday’s at 8:00pm we have Sean Boulet teaching Xinyiliuhequan. It is a traditional type of Chinese kung fu. It is considered an “internal martial art”, related to others such as Tai Chi (aka Taiji), and Ba Gua. Open to the public to join!