Pool Party & Potluck!
This SATURDAY — More info
Tactical Strength Challenge
Saturday, July 24th — More info
WOD for Tuesday 070610 — – Click Here For Today’s Schedule
Determine New 1RM
Warmup: Perform 3 reps @ 40%, 50%, 60% 1RM
Work Sets: Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
400m Walking Lunge
Post Back Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Bench Press. 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 touches the chest at the bottom and elbows fully locked out at the top. Also, butt must stay on the bench.
For the Metcon, you are doing walking lunges for a total of 400m. Lunges should be full ROM….front knee flexed below parallel, back knee slightly touching the ground.