Call Us: (919) 907-1233

Hip Drive Max Out

22
Aug

Hip Drive Max Out

NEW Bootcamps beginning September 8th!
Register by August 31st and SAVE 10%!

WOD for Monday 082310 — – Click Here For Today’s Schedule 
Back Squat
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, 2-3 attempts at new 1RM
–Rest–
3 Rounds For Time:
20 Burpees
50 Double Unders

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar squatted to depth below parallel at the knee and hip joints and and stood to full knee and hip extension.        

For the Metcon, the only substitution for Double Unders is DU attempts.  Jump to a height at least 6″ above your reach on the Burpees.      

ENDURANCE WOD tonight at 6pm!
Run or Row
10 Rounds
30 seconds all out effort
2 minutes rest between rounds

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 3 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge – Saturday, August 28
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Hip Drive gets you to a PR!
[youtube]http://www.youtube.com/watch?v=yha2XAc2qu8[/youtube]

Fight Gone Bad 5 — September 25th! 
Click
here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate!

Leave a Reply