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WOD for Tuesday, August 6

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camps at 6 & 7 am
Foundations from 7 to 9:30 pm

Announcements

  • Beginning THIS SATURDAY, WODs will be held at 8:30 & 9:45 am. The Community WOD will continue to be held from 11 to 11:45 am. 
  • “Second Saturday Series: Rings” scheduled for this Saturday, August 10 from 12:30 to 1:45 pm. Learn and practice ring dips, skin the cats, ball-ups, vertical holds, iron crosses, ring pull-ups, ring pushups, muscle-ups — and more! Class size limited to 15. Contact Coach Paul to reserve your spot. 
  • If you ordered an Rx jump rope, be sure to leave your payment with Coach Paul. 

Strength
Establish push-jerk or split-jerk 1RM

If you have yet to learn the split-jerk, complete the push-jerk. Dip, drive, & dip (as you land on bent knees). Remember, knees out, not butt back. Take the bar from the rack, i.e., no cleaning the bar from the floor allowed. No exceptions. Jerk from the front rack position. Yes, we’ll be doing push-jerks and split-jerks from behind the neck in the upcoming weeks.

Conditioning
Benchmark WOD “Diane”
21-15-9
Dead-lifts (225/185#)
Handstand pushups

12-minute time cap

Scale as necessary, including weight of dead-lifts and handstand pushups. Remember, there’s no shame in scaling. Ensure that you can complete the workout in 14 minutes or less.

Curious about what weights you could be lifting? Click here.