5×7 Postcard


5×7 Postcard

Wilkes Weightlifting will be here Sunday for a full day Olympic Weightlifting Seminar!  Spaces still available!  Click here for more info

WOD for Wednesday 031412Click Here For Today’s Schedule
Push Press
5 Rounds For Time:
7 Thrusters (115/75)
7 Burpees
7 Deadlifts (115/75)
7 Handstand Pushups

Post Push Press Loads and Workout Time to Comments
For the strength segment, work up to the heaviest set of 3 Push Press for the day.  No Jerks…don’t rebend your knees.

For the conditioning workout, use the same bar/load for Thrusters and Deadlifts.  Yes, the Deadlifts will feel kind of light…on the 1st Round.  For Burpees, jump 6″ above your outstretched arm.  Scale HSPUs to wall walks, or wall kickups.   

Koklov, Techno, Push Press

 The strength area is no longer available for individual training on Tuesdays and Thursdays from 6-8pm.  Please don’t make us ask you to move.