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A shout out!

05 May Posted by in Kick Ass Results | Comments

This weekend was a memorable weekend for a few Zone members!

Chris, Gabe and Nicola took part in the BMO Vancouver races.  I wanted to give a shout out to Gabe and Nicola for running their first half Marathon.  Gabe completed the race in 2:10:31 and Nicola in 2:19:17.  And Chris Callendar who WON the 8km race with a time of 28:43!

Another shout out to Courtney and Cheri (and their team) who went into Victoria’s premier Womans rugby payoffs undefeated & had their semi-final rugby game against Capilano this weekend.  This was the toughest game of the year for them, and they came out with a win, 27-26!    They are headed to Vancouver next Saturday to fight for the BC cup!

Please check out the Chek News coverage on the game:

http://www.cheknews.ca/index.php/sports?bckey=AQ~~,AAAA4mHNTzE~,ejlzBnGUUKY1gXVPwEwEepl35Y795rND&bclid=975107451001&bctid=3534094585001

Workout of the Day

WARMUP
800M run
2-3x
10 russian swings
10 one legged deadlifts
10 beat swings
broad jump gym length
crabwalk gym length

WOD
Nasty Girls V2” – time cap 20 min
3 rounds for time:
50 one-legged squats, alternating
7 muscle ups
10 hang power cleans

RX – 115/175
Zone 4 – muscle up progressions, or scale reps
Zone 3 – scale pistol reps, ctb pullup + dip 1:1, clean 95/135
Zone 2 – scale to assisted pistols or air squats, ring row + pushup 1:1, cleans 75/115
Zone 1 – scale as needed

MOBILITY
5 way shoulder stretch

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