Fireman’s Carry


Fireman’s Carry

Pool Party & Potluck!
Saturday, July 10th — More info

WOD for Tuesday 062910 – Click Here For Today’s Schedule 
Front Squat
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  Perform 4 sets of 2 Reps @ 85%, 1 set of Max Reps @ 85% 1RM
For Time:
30 Back Squats (1x bodyweight)
Row 1000m

Post Front Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Front Squat followed by 5 work sets at 85% 1RM.  Note that the 5th work set is done for Max Reps.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Movements must be performed with full ROM, ie squat with hip crease below the knee and stand to full knee and hip extension.   

For the Metcon, consider using a Back Squat load of 55% 1RM to minimize rest time and maximize power output and intensity. 

Will you be here to WOD on Sunday, July 4th, and Monday, July 5th?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Upcoming Events
Pool Party & Potluck — Saturday, July 10th
July Challenge — Saturday, July 24th
SMR Coaches Clinic – August 21/22

Here’s what you missed at this past Saturday’s 70’s Big Challenge!  Thanks to Jack for the video!