07.01.2016

ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 200m (Pose Running)
II. 2-3 rounds of
25ft Waiter’s Walk
10 x SDLHP
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk12)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Punctuated Equilibrium”
Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Rest 2:00

Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Notes: For each round, athletes will alternate between hang power cleans and hang power snatches. Example: Round 1 will be Run 200m and 10 hang power cleans, Round 2 will be Run 200m and 10 hang power snatches.

Post rounds/reps completed for each AMRAP to comments.