Be Hard To Kill


Be Hard To Kill

Next Saturday, 9am-Noon!  More info here!

WOD for Monday 062110 – 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
21-15-9 For Time:
DB Hang Power Clean (35/22)
DB Push Press (35/22)

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Deadlift.  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 you fully extend knees and hips and place the bar back on the ground….no dropping. 

For the Metcon, scale loads to allow for proper execution and to minimize rest.    

ENDURANCE WOD tonight at 6pm!
9 Rounds of:

1 Minute on, 1 Minute off
Hold distances as consistent as possible
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 2 min of max rep pushups

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
70’s Big Challenge — Saturday, June 26th 

Deadlift Bloopers