Monday, August 24th 2015- Strength Class

The met-con today should be a sprint.  Use different loading and scaling options to ensure that you can keep moving.  Everyone should be getting past the round of 12. 

Strength WOD

Back Squat 5-5-5-5-5

or

Overhead Squat 4-4-4-4-4

(same weight across, if you were here last Thursday go heavier)

WOD

Complete as many reps as possible in 8 minutes

3 Thrusters

3 Pull ups

6 Thrusters

6 Pull ups

9 Thrusters

9 Pull ups

…continue to climb the ladder

Fitness 75/55

RX 95/65

RX+ 95/65 (Chest to Bar)

(For Fitness think about scaling to a ring row to avoid getting in and out of the band.  Make sure to stay strict on the ring row and adjust the angle if range of motion gets difficult)

**Please do not drop the bar from overhead if you have 10’s or 15’s**

Lets Talk about Tom.  He just finished up JPs Strength Class and had some amazing gains! Tom added over 100 pounds to his back squat and over 100 pounds to his deadlift!  100 pounds in 12 weeks is definitely a steep growth curve.  It will not be seen by everyone, but that is not meant to overshadow the amazing feat that Tom has accomplished.

He put in the hard work and committed to the Strength Class and JP’s advice.  It is all about committing to the program.

We will be releasing more results from The Strength Class over the next few weeks.  Our goal is to celebrate the hard work and dedication these athletes put in.  When you see them be sure to give them a few chest bumps and high fives.

Our next cycle will be launching soon.  We are in the processes of getting feedback from the first group so we can tweak and adjust the course to make it even better!