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Strength
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Power Clean
4 x 4 @ 80% 1RM
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WOD
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Complete for time:
9 – 7 – 5 – 3 – 1
Deadlift, 65% 1RM
5 – 4 – 3 – 2 – 1
Rope Climbs
The flow will be 9 deadlift, 5 rope climbs, 7 DL, 4 climbs, 5 DL, 3 climbs, etc. There will be some back-ups at the ropes. That’s OK, don’t sweat it, you will get what you need.
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The strength board.
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Got A Spot On The Board?
We did a little work on the strength board and there are some open spots on there. This board is a great tool for you in the gym. You write your name on the board and as you establish new 1 rep maxes for a variety lifts including squats, presses, and oly lifts, you write them in the appropriate column. Then when a workout or strength session comes up for the daily WOD like today’s deadlifts, you can quickly and easily look at the 1RM you have written down and use the percentage chart to calculate your working weight. Easy, convenient, efficient, and awesome. And, it helps the coaches because the faster you can figure out the weight you need on the bar, the faster we can get you guys to work which helps us stay on-time.
So, if you don’t have your name on there yet, get to it. First come first serve, there’s no reason to have any blank spaces on that board!
