WOD for Saturday, July 27
WODs at 8:45 & 10 am
FREE Community Workout from 11 to 11:45 am
Reminder: The next Foundations begins Tuesday, August 5.
Announcement: Starting Monday, July 29, a WOD will be offered at 4 pm Monday, Tuesday, Wednesday, & Friday.
Another Announcement: Starting next week, Coach Paul will be leading the 6 am WOD on Monday and Wednesday. Coach Jannicka will continue to lead the 6 am WOD on Tuesday and Friday.
Coach Jannicka will lead the Wednesday @ 8:30 am and Tuesday at 4 pm WOD.
In celebration of his birthday yesterday, Jay de Leon dead-lifted 445#! Congratulations, Jay!
Complete 5 rounds of 7 reps of the following, increased the weight each round and working up to the maximum weight possible.
— Power Clean
— Front Squat
— Push Press
— Back Squat
— Push Press
There are not time constraints. Be sure to rest between reps and rounds.
While there are many ways to complete this complex, the focus today will be on executing proper form. Thus, you must complete a power clean, ensuring that you stand up at full extension. Once you do so, complete a front squat. Again, stand up at full extension before completing push press (not push jerk). In other words, you may not complete a full squat clean and thruster instead of a power clean, front squat, and push press.
Lower and rest the barbell on your back and complete a high bar or low bar back squat. Push press (not push jerk) the bar from the back rack position, bring to shoulders, hips, and then floor to complete the rep.
Keep the bar in control at all times.