Fraser Valley Throwdown this weekend

November 22, 2019


Hey Everyone!


Reminder that this weekend is the Fraser Valley Throwdown on the mainland!


We have lots of athletes competing in all different competition groups. 


Check out Cam's blog earlier this week about the event HERE


If you are curious to learn more about the event you can check out the main site HERE


Give a good luck high five to those competing if you see them before they are off and all you athletes know your Vic City Family is behind you all cheering you on!




2 rounds

400m Jog

8 dowel dislocates

6 dowel Overhead squats

4 inchworms




Strength WOD:


A.Trap Bar Deadlift 5 x 6 reps smooth Every 2mins


B: Bench Press 10 x 2 EMOM @ 85% of last week's heavy 2


4-5 rounds

C1. Single Leg Kb Deadlift x 6/leg

C2. Ab Wheel roll outs x 4-6




Conditioning WOD:


Assault Intervals

(3 min on, 3 min off, 2:30 on, 2:30 off, 2:00 on, 2:00 off, 1:30 on, 1:30 off, 1:00 on, 1:00 off) x 2 on bike (20 or 40 minutes). Pick up your pace slightly as the intervals shorten.


CP: 20 DU + 25' HS walk after each work interval

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