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Order In The Court

7
Nov

Order In The Court

Did you pick up your hoodie yet?

 

WOD for Tuesday 110811Click Here For Today’s Schedule
Push Press
Establish 1RM
–Rest–
21-15-9 Wall Ball (20/12) and Pushups
Then, Run 800m
Then, 9-15-21 Wall Ball and Pushups

Post Push Press Loads and Workout Time to Comments
For the strength segment, take 20 minutes or so to warmup and establish a 1RM Push Press for the day.  Do not do Push Jerks.  What’s the difference?  You should know by now, but if you’ve forgotten ask your Coach.

For the conditioning workout, the Wall Ball target is the red line for everyone.  Today’s workout comes courtesy of Coach Jack!

*EXPANSION UPDATE*
Painting is finished!  The wall up by the garage door is gone, which will make room for our new “check in” area.  Framing for the wall cut out has been completed.  The new Pullup Rig is assembled and secured (see below).  Thanks for your patience as we get everything done over the next couple of weeks!

Our new Pullup Rig is in!  Please read:
– We will NOT be using tape on this structure. The bars are 1.25” diameter (normal size). If you need more grip you can use chalk or get a pair of gymnastic grips from Again Faster.

– The low bar on the Dirty South Bar attachments need to be used from the inside of the rig, facing out. If you use the low bar and face into the rig while doing a kipping pullup you’re going to smack your head on the next bar up. Try to avoid this.

– There are 8 squat racks around the perimeter of the rig…in each 4’ section. Do not leave your bar up on the racks once you’ve finished lifting.

– Use the racks around the perimeter facing into the rig, not from the inside facing out.

Push Press – 440lbs x 3
[youtube]http://www.youtube.com/watch?v=rXXszjlqxhI[/youtube]

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