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GYMNASTICS WORKSHOP next Saturday!
Only 8 spots still available! More info here
WOD for Monday 061410 – Click Here For Today’s Schedule
Warmup: Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets: 3 sets of 3 Reps @ 75%
21-15-9 Reps For Time:
Overhead Squat (45% 1RM)
Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Snatch followed by three work sets at 75% 1RM. These are full ROM Snatches. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. Bar should come to rest on the floor between reps and be received in a full overhead squat.
For the Metcon, scale bodyweight movements to allow for proper movement execution.
ENDURANCE WOD tonight at 6pm!
6 Rounds of 3 Minute max effort intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.