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

Cluster Bomb

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

Check out the details here

WOD for Saturday 090812Click Here For Today’s Schedule
Bench Press – medium grip
Establish 1RM
–Rest–
5 Rounds For Time:
3 Muscle Ups
6 Clusters (135/95)

Finisher:
Band Pull Aparts
100 Reps

Post Bench Press and Workout Time to Comments
For the Bench Press, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It’s ok to leave something in the tank for next time.  Your grip should be a thumbs distance off the middle, smooth part of the bar.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, sub jumping or banded MUs as necessary.  The Cluster load should be HEAVY…heavier than your Fran weight.  You should barely be able to complete all six reps at a time.

For the finisher, use a light band (red or purple), grab about shoulder width apart and perform 100 pull aparts.  You should be able to do these in sets of 20-25 reps.  Don’t use too much band.

Clusters!

 

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