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

Goblet Of Fire

Reminder:  All athletes are expected to complete the Workout of the Day in class. 
No one should be doing their own WOD unless it has been cleared with the Coach first.
If you need to make modifications to the workout speak to the Coach.  Class participants have first priority on all equipment, racks, platforms, and room.

Barbells For Boobs Workout coming October 15th! 

Need some inspiration to participate?  Read this

WOD for Monday100311Click Here For Today’s Schedule
Front Squat
1-1-1-1-1-1-1
–Rest–
AMRAP in 10 minutes:
10 KB Goblet Squats (52/35)
20 KB Swings

Post Front Squat Loads and Workout Rounds Completed to Comments
For the strength segment, perform single rep Front Squats working as heavy as possible. 

For the conditioning workout, use the same size KB for both movements.  Hold the KB by either the bell or “horns” for the Goblet Squat.  Swings RX’d are American, but you should do Basic Swings if you need practice.   

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility — focusing on hamstrings
Drill — 1-legged hopping
3 to 5 x 800m; increase intensity every 30 seconds to top end speed; 4 to 5 minute active rest between reps
Stretch

Jump Rope Running Drills

6 Comments
  1. Paul Po Reply
    Endurance WOD Mobility -- focusing on hamstrings Drill -- 1-legged hopping 3 to 5 x 800m; increase intensity every 30 seconds to top speed, i.e., 100% effort; 4 to 5 minute active rest (walking and/or jogging) between reps Stretch
  2. Paul K. Reply
    Man, I really liked that WOD! Set a new PR on the front squat - 205lbs! Felt great to go past 200! Worked with a 40lb KB for the METCON - 6 full rounds plus 7 KB Swings.
  3. Doug Reply
    Lots of PR's today in the 7:15 and 8:30 class. Seems like everyone has been making gains and setting new standards for their lifts for the last week or so. Great job everyone! Wendler Back Squat - 7 Reps at 275# WOD - Did not like. Back on Fire. 6 rounds + 10 squats RX.
  4. Ashley D Reply
    Crazy PR's in 8:30 today! 11:30 had a couple of close calls! Great, great work everyone. :) I had a horrible day today w/my o-lifts, but I got a 8lb back squat PR. Woop!
    • Dave Reply
      WOW! PR's all over the gym tonight! Too many to possibly list or remember. If you got a Front Squat PR today POST IT HERE for all to see and celebrate!
  5. Kris Reply
    pr day...165# front squat...the goblet of fire beat me up...6 rounds+15 reps...great job with the prs everybody!

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