Fast Fives

The Bull City Barbell Club is getting started!
If you’re interesting in training with the inaugural group email [email protected].  Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th.

WOD for Wednesday 070611 – Click Here For Today’s Schedule
Push Press
10-1-10-1-10-1
–Rest–
AMRAP in 12:00
5 Overhead Squat (50% bodyweight)
5 Push Press

Post Push Press Loads and Metcon Rounds to Comments
For the strength segment, alternate between sets of 10 reps (approx. 40% 1RM) and a single rep (as heavy as possible) for the Push Press (not Push Jerk).  

For the Metcon, use the same load for both movements.  Do not take the bar from a rack. 

ENDURANCE WORKOUT tomorrow morning at 6:15am with Coach Paul!
Mobility & stretching
Exciting, new, danceable drills!
1 mile time trial

Upcoming Foundations Courses
Starting July 26th – (Tues/Thurs @7pm)
Starting August 16th – (Tues/Thurs @7pm)

Nicole Carroll on the Push Press
[youtube]http://www.youtube.com/watch?v=dIUT_bUnSuQ[/youtube]