Next Bootcamps start in ONE WEEK!
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WOD for Thursday 110410 — – Click Here For Today’s Schedule
Clean & Jerk
One Minute On, One Minute Off for 15 minutes:
30 Sledgehammer Swings (10/8)
If you do not get 30 Sledge Hammer Strikes in 1 minute, count a penalty. For every penalty counted perform 10 burpees at the end of the WOD.
Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do 15 Clean & Jerks. Progressively add weight up to a comfortable “working” weight. You should not really miss anymore than 3-4 attempts. Use good sense and judgement for all lifts. When in doubt, live to lift again another day. Clean should be received in a full front squat position. Use Split Jerks to get the weight overhead.
ENDURANCE WOD at 6pm!
Run 200m or Row 250m
5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
*SURVEY QUESTION OF THE DAY*
If we offered a 7:15am WOD, would you attend it regularly, ie 2-3 times per week? Post answer to comments
Upcoming Bootcamps – Starting November 8th
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)
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Some of you are not very comfortable yet swinging the Sledgehammer….Watch this!