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

Complex Cleaning

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us. Click here for more info

WOD for Thursday 040512Click Here For Today’s Schedule
2 Clean Pulls + 2 Power Clean (1 set)
2 rounds of 3 sets (70% 1RM)
3 rounds of 2 sets (80% 1RM)
–Rest–
For Time:
100 Double Unders
30 Burpees
15 GHD Situps
75 Double Unders
30 Burpees
15 GHD Situps
50 Double Unders
30 Burpees
15 GHD Situps

Post Clean Loads and Workout Time to Comments
For the strength segment, you do not need to “touch and go” for any of the reps.  Reset and make sure you are in the proper position before taking the bar off the floor each time.  Note that the first 2 rounds are 3 sets (12 reps each) and the last 3 rounds are 2 sets (8 reps each).  Take your time and do not rush.

For the conditioning workout, sub parallette jumps for DUs.  Sub 30 Abmat Situps for 15 GHD Situps.

ENDURANCE WORKOUT tonight at 6pm!

Clean Pulls (or Power Shrugs)

Chinese Style Clean Pull

2 Comments
  1. Paul K Reply
    Wow! That WOD was a smoker! Worked at 95# for the cleans. I was all over the place with those. Just a couple respectable reps, but mostly uncoordinated. METCON was done in 20:59. I've got to get those DU's. Practice, practice, and more practice. First time I've done GHD Situps as part of a WOD though, so I consider that progress and an accomplishment.
  2. Cliffnov Reply
    Here's a working link for the chinese clean pulls: http://www.youtube.com/watch?v=Kenjwp17Upo

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