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!
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
Power Clean + Hang Power Clean + Push Jerk
5 at 7/10
3 at 8/10
3 at 8.5/10
2 at 9/10
FOR QUALITY
5 x on the :30
1 – :20 Hollow Hold
2 – :20 Chin Over Bar Hold
3 – :20 Handstand Hold

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the clean complex. You’ll then build to a 7/10 effort and do the complex five times at the same weight. You’ll then add a little more weight, only if your mechanics are spot on, and do the complex three times at that weight. Take no more than :90 between lifts. Your end weight should feel like a 9/10 effort.

THEN, the metcon is actually a little more strength training but with some static holds! Each :20 interval, try to hold the movement unbroken for as long as possible. Focus on keeping your low back on the ground for the hollow hold. For the chin-over-bar hold, you may jump your chin up to hold or use a band to assist with the hold. For the handstand, you can kick up, wall walk up, or free-stand for :30. If going upside down isn’t your jam, do a plank! Record any modifications.

Post Weights + Mods to Comments. Compare Scores HERE and HERE