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

Drill Press

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refer a friend to our Foundations Class starting tomorrow night!

WOD for Monday 051010 – Click Here For Today’s Schedule 
Bench Press
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
2 Rounds For Time:
Run 200m
36 Pushups
Run 200m
24 Dips
Run 200m
12 Handstand Pushups

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  If you don not know your Bench Press 1RM then work up to a max effort set of three on your final set.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.                

For the metcon, perform Pushups and Dips on the rings, but scale as necessary. 

ENDURANCE WOD tonight at 6pm!
Row 3 x 10 min row with 3 minute recoveries
Or
Run 3 x 1 mile repeats with 3 minute recoveries

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

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2 Comments
  1. Ashley D Reply
    Good job to the 8:30 and 11:30 classes. That was a tough looking WOD! I'm really starting to scale back. We started last week, but I can tell a difference this week too. Yay! 10,9,8,7,6,5,4,3,2,1 Benchpress (80# - RX was BWT. Seeing that I can't even bench my BWT for a 1RM, that wasn't happening.) Thrusters (75#) CTB Pullups 16:12
  2. Dave Reply
    nice work to the evening wods tonight! lots of pressing and pushing today. drink lots of water tonight! get ready for some double unders tomorrow...hint, hint

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