Cupid Shuffle - WOD for 021413 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Cupid Shuffle

2013 Paleo Challenge Starts Monday! 

You have NO EXCUSE not to participate…NONE!

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WOD for Thursday 021413 –  Click Here For Today’s Schedule
20-15-10-5 Reps For Time:
KB Swings (52/35)

Post Deadlift Loads and Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 3 rep Deadlifts at the following percentages – 60%, 65%, 70%, 75%, and 80%. These should be moderately heavy. You should not be working to max effort and you definitely shouldn’t miss any attempts.  Rest 2-3 minutes, at least, between sets. 

For the conditioning workout, the KB Swings should be taken overhead.  For an different challenge, try swinging two KBs (one in each hand) in a Russian Swing, ie NOT overhead.  Scale up with Chest to Bar pullups.

Double KB Swings

Running and Endurance Seminar with Coach Paul on March 16th!

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One Comment
  1. Paul K Reply
    Worked deadlifts as prescribed 60-80% (225-305#). Felt pretty good. Seems I need to work on my neutral neck. METCON: 8:10 Pull ups abandoned me today! Got 15 of the first set kipping unassisted, then had to scale to a red band. Frustrating. I've done that many pull ups unassisted before. Seems I need that Paleo Challenge to drop some excess baggage. ;-)

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