Monday, June 2, 2014
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
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.