May 8

05092016 WOD



Let’s get this week started off right!
This week we are starting the second cycle of our strength program. Try to follow the percentages as close as you can. We’ll retest in 1 month.

It’s ok to be strong! #getSome!

Back Squat
Every 4 minutes x 5
Superset with Strict pullups 5-5-5-5-10
Use as much weight as you can for each set.
Scales: 1. Jumping negatives *skip the set of 10
jump as little as possible. :03-05 negative phase
1 A. partial pullups. begin with chin over bar.
go down as far as you can being able to get chin
back over the bar
2. strict bands


10 Push Jerk 95/65 *sc 75/45 *comp 135/95
100 double unders/200 singles
8 Push Jerk
2 rope climbs *scale 1 *comp 4
6 Push Jerk
50 situps *scale 35 *comp GHD
4 Push Jerk
50 burpees

*scale the weight to where you are able to perform sets unbroken


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Member Spotlight Nathan Erskin

Member Spotlight Nathan Erskin

Over 40 Classes Offered Per Week

Over 40 Classes Offered Per Week
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