Monday, June 2, 2014

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It’s a new month! We’re stoked to launch a three-month strength cycle next week. We will spend this week finding your estimated 1RM on a handful of lifts. It’s important that you journal these numbers as we will need them to plug into the percentage-based strength program. Get ready to get even stronger, faster and better!

060214 WOD

A. Three rounds NFT

100-meter run

10 jumping jacks

10 air squats

10 hollow rocks

B. Back squat

Take 20 minutes to build to a 3 RM for the day; use spotters

C. “Running Jackie” *

For time:

800-meter run

50 thrusters (45/35)

30 pull-ups

* Compare to 1/6/14

>> On-Ramp

For time:

600-meter run

25 DB thrusters

15 pull-ups / ring rows

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STUPID HUMAN TRICKS

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Next time you’re bummed about doing a weighted plank in our warmups, think about Steph and her well-over-400-lb. front plank off the forearms. This wasn’t as easy as it looked to us —  because we have some heavy/tall friends. Try it for guaranteed laughs.