Bootcamps begin again on Monday, June 7th!
EARLY BIRD Discount extended to TODAY! SAVE 10%!
WOD for Tuesday 060110 – Click Here For Today’s Schedule
Determine 1 Rep Max
Warmup: Perform 5 reps @ 40%, 50%, and 60% 1RM
Work Sets: Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
AMRAP in 10 minutes:
5 KB Snatch – Right (52/35)
5 KB Snatch – Left (52/35)
10 Ring Pushups
Post Back Squat Loads and Number of Rounds to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat. Use common sense, good judgement, and SPOTTERS for all max attempts! 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 you must squat below parallel and stand with the knees and hips in full extension.
For the metcon, substitute parallette pushups for the ring pushups. Pushups must be down through full ROM, chest lowered below the hands at the bottom and elbows fully extended at the top.
*SURVEY QUESTION OF THE DAY*
Would you be interested in participating in some informal boxing sessions on a Saturday afternoon post-WODs? Please post answer to comments
Squat Day at Westside!