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WOD for Thursday 052010 – Click Here For Today’s Schedule
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
AMRAP in 15 minutes:
3 CTB Pullups
6 Clapping Pushups
9 Jumping Squats
Post Loads and Number of Rounds to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training. You should generally not be failing on any set except maybe your last one of the day. If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement. When in doubt, live to lift again another day.
For the Metcon, a clapping push-up involves exploding out of the bottom position of the push-up and clapping your hands together. Sub a dynamic push-up (hands come off the floor) or a regular/modified push-up as appropriate. Your feet only need to leave the ground to perform a jumping squat.
ENDURANCE WOD tonight at 6pm!
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
If you’ve been coming out to the Endurance WODs regularly consider picking up a watch with a stopwatch or a Gymboss Interval Timer. Going forward, there will be a lot of Running WODs with time intervals, etc and it will be easier to keep track of your own times.