NEWS

SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!
Spirit Themes and Dates
Fri 7/12- Concert Tshirt
Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie

WOD

METCON

STRENGTH
Clean Complex
Clean Pull + Hang Squat Clean + Squat Clean
on the 2 min for 16 min
FOR TIME
21-15-9
Hang Squat Clean
Pull Up
Weight: 95/65

MASTERS

STRENGTH
Clean Complex
Clean Pull + Hang Squat Clean + Squat Clean
on the 2 min for 16 min
FOR TIME
21-15-9
Hang Squat Clean
12-9-6
Strict Pull Up
Weight: 75/55

MOVE

STRENGTH
Clean Complex
Clean Pull + Hang Squat Clean + Squat Clean
on the 2 min for 16 min
FOR TIME
21-15-9
Hang Squat Clean
Jumping Pull Up
Weight: 55/35

WOD GUIDANCE & GOALS
Oly skills day!! You’ll have 8 opportunities to work on your SQUAT clean. The clean pull focuses on the bar staying close and your arms staying straight. The hang squat clean focuses on explosive power and a fast pull into the bottom of the squat. And the squat clean combines the two movements. Ideally build each set, as long as your form/technique is on point!

Then, for the metcon, choose a LIGHT weight for the hang squat cleans. You should be able to cycle through at least 12-15 reps before taking a break. Chip away at the pull ups in three sets, or fast sets of three-five reps. Target sub 10 minutes. 

Post Weight + Time to Comments.