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!

Click here for rules and details

WOD for Thursday 021413Click Here For Today’s Schedule
Deadlift
3-3-3-3-3
–Rest–
20-15-10-5 Reps For Time:
KB Swings (52/35)
Pullups

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!

Click here

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. ;-)

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

8,501 Spam Comments Blocked so far by Spam Free Wordpress

captcha *