We are hosting the 2012 Bull City Barbell Open on August 18th! 

Email [email protected] if you’d like to volunteer!

WOD for Monday 072312 – Click Here For Today’s Schedule
Press (65%)
9 sets of 3 reps w/60 seconds rest between
Chinups
3 sets of 8 reps
–Rest–
7 Rounds For Time:
7 DB Shoulder to Overhead (heavy)
5 Max Broad Jumps

Post Press Loads and Workout Time to Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not.

For the conditioning workout, grab the heaviest set of DBs or KBs you can handle.  You can take the load from shoulders to overhead anyway you choose – press, push press, jerk, split jerk.  For the broad jumps, plant your feet and jump as far as you can.  Be careful to take off and land on two feet.

ENDURANCE WORKOUT tonight at 6pm!

Double KB Jerks – 30 Reps
[youtube]http://www.youtube.com/watch?v=FuzmNGi3q3A[/youtube]