11:45 athletes completing "Helen"!

11:45 athletes completing “Helen”!

WOD for Tuesday, June 11

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camps at 6 & 7 am
Foundations, Part 3 from 7:30 to 9 pm

The Boot Campers tackled a chipper yesterday. I don’t know how chipper they’ll be feeling tomorrow! Congratulations to all of you who completed “Helen”, uhm, a deceptively challenging benchmark WOD. I’m going to once again encourage you all to keep a healthy perspective and to not become discouraged. At the end of the day, it’s just a workout, and there are much more important things to consider than your “Helen” time. I mean it.

Strength
Push press
5 reps 75%, 80%, & 85% of 1RM 

Take your time with the dip and make the drive fast and explosive.

Conditioning
EMOTM for 7 minutes complete 3 hang power clean & jerks (60% of push press 1RM) and max rep toes to bar
Score = # of toes to bar
Rest 1 minute
Up to 5-min cumulative plank hold

The clock will count up to 13 minutes and you’ll rest from minute 7 to 8.

The bar will start from the floor. Fully extend your hips before moving the bar to the hang position. In addition, begin the remaining 2 reps of each set from the hang position — and not merely mid-thigh. Push your hips back.

Planks are strict, i.e., palms flat on the floor, feet together, tight abs and ass. Yup, I just said “ass”. No down-dogging and no snaking. Have your notebook handy to record cumulative time. I’d suggest recording rest time and then subtracting from 5 (unless, of course, you hold the plank for the entire 5 minutes).