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June 12th-June 16th, 2017 WODs

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It’s the start of a brand new week and a brand new strength cycle! We’ve worked over the last 2 weeks to establish a current 1RM for all the lifts that we will be working for the next 6 weeks. It’ll be a while before we re-test those, so enjoy your current personal best now as it likely will change a great deal over the cycle. Please refer to www.warmupreps.com and select Starting Strength to get familiar with how the rep scheme works for the various lifts.

Remember that we have Bingo cards for you! Starting next Monday, you can start earning those spaces. A few of you have already picked up your cards and have gotten a sneak peak at the fun coming your way.

We will continue to have Open Gym hours here and there. We can’t currently offer it in the mornings as those time slots are booked up for the summer, but we will vary these as much as we can as long as we have interest.

On to the WODs!

MONDAY

Strength: Strict Overhead Press

WOD (COMPARE TO 5/2/2017)

15-min AMRAP of:

10 Med Ball Cleans (20/14)

20 Sit-ups

30 D.U.

 

TUESDAY

Strength: Back Squat & Deadlift

WOD

8-Min AMRAP of:

10 Burpees

5 Power Snatches

 

WEDNESDAY

Strength: Pull-ups & Power Cleans

WOD

10-20-30 of:

Alt DB Snatch (35/20)

Box Jumps (24″/20″)

 

THURSDAY
ROMWOD

 

FRIDAY

Strength: Back Squat & Bench Press

WOD

4 RFT of:

10 Push Press

Run 200m