410 W Geer St, Durham, NC 27701 (919) 907-1233

Assume The Position

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WOD for Thursday 092012Click Here For Today’s Schedule
Clean Pulls
5 sets of 2 reps @100% 1RM
Cleans
8-10 reps @80% 1RM
–Rest–
5 Rounds For Time:
Max Rep Pullups
21 Double Unders

Post Clean Loads and Workout Time and Total Pullups to Comments
For the strength segment, first perform 5 sets of double rep Clean pulls from the floor.  These should be heavy…like your 1RM clean.  You are only pulling the bar off the floor with your hips, not your arms, and do not need to pull under the bar.  Once you’ve completed these sets, lower the load to 80% 1RM and perform 8-10 reps of a full Snatch.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full front squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, you are working for time, BUT you are also trying to do as many pullups as possible each round without coming off the pullup bar.  Your set of “max reps” is over when you let go of the bar.  Don’t sandbag.

Coach Pendlay on Positions

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th.

Check out the details here

One Comment
  1. Paul K Reply
    Worked up to 175# for the full squat cleans. That's a PR and new 1RM. METCON - 30 total pullups - (9-6-5-5-5) finished in 6:45. Double unders were pretty smooth (by my standards) today. Practice is paying off slowly.

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