Drive Those Hips

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refer a friend to one of our upcoming Foundations Classes!

WOD for Thursday 051310 – Click Here For Today’s Schedule 
Back Squat
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
For max reps:
60 seconds of Box Jumps (24/18)
60 seconds of Rest
60 seconds of Pushups
60 seconds of Rest
60 seconds of Back squats (135/95)
60 seconds of Rest
45 seconds of Box Jumps
45 seconds of Rest
45 seconds of Pushups
45 seconds of Rest
45 seconds of Back Squats
45 seconds of Rest
30 seconds of Box Jumps
30 seconds of Rest
30 seconds of Pushups
30 seconds of Rest
30 seconds of Back Squat

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.  If you don not know your Bench Press 1RM then work up to a max effort set of three on your final set.  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.     

ENDURANCE WOD tonight at 6pm! 
Row for total distance
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on

*SURVEY QUESTION OF THE DAY*
If you could listen to any five songs over and over during your WODs what would they be?  Please post your list to comments.  We will be compiling the list and updating the Ipod. 

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

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