NEW BOOTCAMPS START TODAY!
ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-2pm!
Raffle tickets available now!
We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Classes!!
WOD for Monday 041210 – Click Here For Today’s Schedule
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
18-15-12-9-6-3 Rep Rounds For Time:
Dumbbell Thrusters (35/22)
GHD Situps/Anchored Situps
Post Loads and Time 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, use appropriate scaling to ensure proper movement execution and to minimize rest periods. This WOD should be completed in under 15 minutes to maximize power output and intensity.
ENDURANCE WOD tonight at 6pm!
Run: 2 x 800m holding best possible pace. Not slowing more than 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more than 5 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more than 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more than 5 sec from best interval. 2 min recoveries