Swinging Situps


Swinging Situps

Fight Gone Bad 5 — September 25th! 
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WOD for Tuesday 081010 — – Click Here For Today’s Schedule 
Front Squat
Warmup:  5 reps @40/50/60% 1RM
Work:  4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM
For Time:

20-18-16-14-12-10-8-6-4-2 Situps (GHD or Abmat)
2-4-6-8-10-12-14-16-18-20 KB Swings (52/35)

Post Front Squats Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Front Squat followed by 5 work sets at 75% 1RM.  Note that the final set is for Max Reps @75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squats must be done to below parallel and stood to full knee and hip extension.

For the Metcon, use GHD situps IF AND ONLY IF you feel you are conditioned for them…..otherwise, do unanchored Abmat situps. 

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 spots left!
Starting September 28th (Tues/Thurs @7pm) — Only 6 spots available!
Starting October 19th (Tues/Thurs @7pm) — Only 6 spots available!

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5