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October Skill of the Month Results

Very proud to announce the amazing results with Strict Pullups!  I have to say that the technique was improved through the month as well, congratulations everyone 🙂

Pembroke:

Max rep Female  – Marie-Eve with 15 reps
Most improved Female – Cindy M with 6 reps
Max rep Male: Mike Ward  with 24 reps
Most improved Male – Phil S with 10 reps
Average improvement – 2.25

 

Westshore:

Max rep Female  – Keshia with 10 reps
Most improved Female – Louise and Chrysta by 1 rep
Max rep Male: Bill with 22 reps
Most improved Male – Paul, Fred and Bill with 2 reps
Average improvement – 1.6 reps

 

Looks Like Pembroke will be bringing back the D-Cup!

Workout of the Day

WARMUP

3x
10 pvc dislocates
10 inchworms
10 wall angels
10 KB swings
30 sec plank hold

STRENGTH

Shoulder press 5 x 3
Estabilish a 3 rep max

 

WOD

“Randy”

For time:
75 Power Snatches, 55/75 lbs

Zone 3 – 45/65
Zone 2 – 35/55
Zone 1 – scale reps as needed

This should be a fast workout, so scale appropriately. It should not be as heavy as Isabel.  Remember speed, but with quality reps!

 

MOBILITY

Coach led stretching – Min 10 minutes

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