Walk The Plank


Walk The Plank

Fight Gone Bad 5 — September 25th! 
Join our
team and
help us raise money for the Wounded Warrior Project!

WOD for Monday 080910 — – Click Here For Today’s Schedule 
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, 2-3 attempts at new 1RM
AMRAP in 12 Minutes:

30 Overhead Walking Lunges (45/25)
15 Ring Dips

Post Snatch Loads and Metcon Rounds Completed to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Snatch.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar received in a full overhead squat and stood to full knee and hip extension.

For the Metcon, scale Lunge load and Ring Dips as necessary to ensure proper movement execution and minimize rest periods.

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch!
Run or Row
5 Minutes Max Effort
Rest 2:30
6 Minutes Max Effort
Rest 3:00
7 Minutes Max Effort

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