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

Go Hard Daily

We have about 5 WOD for Warriors t-shirts left for $20 cash!

WOD for Wednesday 111611Click Here For Today’s Schedule
Bench Press
3-3-3-3-3
–Rest–
For time:
25 GHD Situps
1 Muscle Up
20 GHD Situps
2 Muscle Ups
15 GHD Situps
3 Muscle Ups
10 GHD Situps
4 Muscle Ups
5 GHD Situps
5 Muscle Ups

Post Bench Press Loads and Workout Time to Comments
For the strength segment, perform 5 sets of 3 rep Bench Press. It’s been a while since we’ve done these.  Refresh here.

For the conditioning workout, sub for GHD situps is 2x Abmat Situps.  Sub for MU’s is muscle up progressions or 3 Pullups/3 Ring Dips for each Muscle Up.  NOTE:  This workout should be scaled to be finished in 10 minutes or less.

*EXPANSION UPDATE*
Painting – done!  Wall demo – done!  Wall framing – done! New Pullup Rig – done!  Still need to organize the space, hang new posters and banners, install artificial turf surface in new space (cool!), put up whiteboards and PR boards, install new stereo system.  Thanks for your patience as we get everything done over the next couple of weeks!

Coach Glassman on GHD Situps

3 Comments
  1. Cliffnov Reply
    Dave, you're 0 for 3 on making those youtube links work recently. I think you need to change a { to a [.
    • Dave Reply
      damn, thanks
  2. Ashley Denton Reply
    OHS PR tonight of 165#. Failed my first 2 attempts and then LindsAy and Anna walked over to be my cheerleaders and it went up nice and easy. I need LindsAy and Anna with me at all times when I lift. :)

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