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June 15 2016

14
Jun

June 15 2016

Justin GSiS15 Thruster

June 15 2016
“Hardships often prepare ordinary people for an extraordinary destiny.”
C.S. Lewis

Faith Rx’D Cleveland OH Workout + Worship tonight (Wednesday) at 8:00PM. All are welcome! Free workout and discussion to follow.

SKILL
Chest To Bar Pull-Ups, Regular Pull-Ups, or Assisted Pull-Ups
7-7-7-7-7
Use this time to really work on your Pull-Up Progressions and skills. Try to utilize boxes and assisted bars to hammer the strength aspect, instead of relying on the spring of the bands.

WOD
For time:
10 Power Cleans, (95/65) (45/35) lbs
10 Front Squats, (95/65) (45/35) lbs
20 AbMat Sit-ups
Run, 200 m
10 Power Cleans, (115/75) (75/55) lbs
10 Front Squats, (115/75) (75/55) lbs
20 AbMat Sit-ups
Run, 200 m
10 Power Cleans, (135/95) (95/65) lbs
10 Front Squats, (135/95) (95/65) lbs
20 AbMat Sit-ups
Run, 200 m
10 Power Cleans, (155/105) (115/75) lbs
10 Front Squats, (155/105) (115/75) lbs
20 AbMat Sit-ups
Run, 200 m

This will be a nice test of endurance with climbing weight scales as many of the Open and Games workouts require. You will use one bar (DO NOT DROP A NAKED BAR, PLEASE AND THANK YOU!), and add plates to it appropriate for each round. Focus on maximizing your pull through the top of the hip on the power cleans and tightening your belly throughout the squats to protect your back. Breathe in through your nose to slow your heart rate down during the run to encourage stronger core involvement and proper pacing.