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

Get On Up

Nutrition Q&A Session
Saturday, July 23rd, 12-1pm

WOD for Saturday 071611Click Here For Today’s Schedule
Turkish Get Ups
10 single reps on each side
–Rest–
In teams of two, complete an 800 meter walk. Teammates will alternate roles between Farmer’s Walk (52/35 in each hand) and Waiter’s Walk (70/50 overhead). Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with sandbag overhead.

Post Team Time to Comments
For the strength segment, SLOWLY perform 10 TGU’s in each hand.  You should be able to stop and reverse directions at every point throughout the movement.

For the Metcon, if one team member stops then both must stop.  Switch movements each time you have to stop.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility
Drills
Run 800m
Rest 2min
6 – 8 x 200m
Box jump 20″, 24″, 30″, 24″, and 20″ after each interval
Rest 90 sec between intervals
Rest 2 – 3 min after last 200m
Run 800m @ 95% effort
Stretch

MOBILITY WORKOUT and COMMUNITY WORKOUT at 11am!

Upcoming Foundations Courses
Starting July 26th - (Tues/Thurs @7pm)

185lb Barbell Turkish Get Up!

One Comment
  1. jonathan d Reply
    i farmer walked enough yesterday. looks like open gym it is.

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