Thrust And Run

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WOD for Wednesday 060210 – Click Here For Today’s Schedule 
 Press
Warmup: 
Perform 5 reps @ 40%, 50%, and 60% 1RM
Work Sets:  
2 sets of 3 Reps @ 75% 1RM
1 set for max reps @ 75% 1RM
–Rest–
4 Rounds For Time:
7 Thrusters (50% Push Press 1RM)
Run 400m

Post Press Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Press followed by three work sets at 75% 1RM.  Note that the third work set is performed for max reps at 75% 1RM.  This is a new twist on our strength programming.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Presses must be performed to full elbow and shoulder extension at lockout. 

For the metcon, use a barbell for the Thrusters at 50% of your PUSH PRESS 1RM.  Do not use a rack….bar must be cleaned from the floor.  This is RX’d for the WOD in order to ensure proper movement execution and to maximize power output and intensity. 

*SURVEY QUESTION OF THE DAY*
If you normally come out to the Sunday WODs would you prefer that they were held earlier in the day or are they just right at 11am and 12pm?  Please post answer to comments.

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 6 spots available!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
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)

Dave Phipps pressing to full extension in the elbows and shoulders!