Drive Those Knees Out

Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew!

WOD for Monday 061311 – Click Here For Today’s Schedule
Back Squat
2-2-2-2-2-2-2
–Rest–
10-9-8-7-6-5-4-3-2-1 Power Clean (135/95)
20 Double Unders

Post Squat Loads and Metcon Time to  Comments
For the strength segment, perform Back Squats in sets of two working up to the heaviest load you can handle.  Make sure you squat below parallel and focus on a good, knees out position in the bottom.

For the Metcon, do not curl the Power Cleans 🙂  Complete 20 Double Unders between each round of Power Cleans ending the WOD with 20 Double Unders.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
– Mobility
– Drills
– In 4 minutes, complete 50 double unders or 150 single unders, and run @ 90% effort for remaining time. Rest 2 minutes. Complete 4 to 5 rounds.
– Stretch

Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Bootcamps — Beginning June 27th!  SAVE 10% before June 17th!
Strength & Conditioning Bootcamp – (M/W/F @6:15am)
Strength & Conditioning Bootcamp – (M/W/F @7:15am)
Strength & Conditioning Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Shoulder Health and Rehab Seminar — Sat, June 18th

Kelly Starrett – 10 minute Squat Test with World Record Squat Holder!
[youtube]http://www.youtube.com/watch?v=xSvKRmwXhwc&feature=player_embedded[/youtube]

Here’s Donnie Thompson’s 1,260lb Back Squat!!
[youtube]http://www.youtube.com/watch?v=sjK6gCJiZG0[/youtube]