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Power Jumping

22
Jun

Power Jumping

70’S BIG CHALLENGE! 
Saturday, 9am-Noon!  More info here!

WOD for Wednesday 062310 – Click Here For Today’s Schedule 
Press
Warmup:  Perform 3 reps @ 40%, 50%, 60%, 70% 1RM
Work Sets:  4 sets of 2 Reps @ 85%, then 1 set Max Reps @ 85%
–Rest–
For Time:
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 Burpees

Post Press Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Press followed by 5 work sets at 85% 1RM.  Note that the 5th work set is done for Max Reps.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Movements must be performed with full ROM, ie bar locked out overhead with elbows and shoulders in full extension.    

For the Metcon, the sub for Double Unders is Double Unders.  Get your Double Unders already 🙂  Seriously, the sub is knee to chest tuck jumps.  If that doesn’t motivate you to learn Double Unders not much else will.   

*MUST READ ARTICLE OF THE DAY*
Zatsiorsky, Scaling, and Power

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
70’s Big Challenge — Saturday, June 26th 

Double Under Progressions!
[youtube]http://www.youtube.com/watch?v=7bjuG83mOQk[/youtube]

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