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

Gotta Get Up

Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Friday 111612Click Here For Today’s Schedule
Deadlift – 90%        
1-1-1-1-1                          
–Rest–
3 Rounds for Time:
Run 200m
10 Overhead Squat (115/75)
5 Chest to Bar Pullups

Finisher:
Turkish Get Ups
5 each side as heavy as possible

Post Deadlift Loads and Workout Reps to Comments
For the strength segment, after warming up perform 5 sets of  single rep Deadlifts at 90% 1RM.  These should be very heavy.  Make sure you take good rest between these work sets (2-3 minutes).  If you do happen to get a PR, be sure to put it up on the board!

For the conditioning workout, take the OHS bar from the floor.  Use as little assistance as necessary for chest to bar pullups.  The bar should make contact with your chest somewhere between your clavicle and your nipple line.  

For the finisher, perform 5 TGU on each side as heavy as possible.

ENDURANCE WORKOUT tonight at 6pm!

1/2 Bodyweight Turkish Get Up

One Comment
  1. Paul K Reply
    Deadlifts -- worked up to 5 singles at 330#, as prescribed. METCON - OHS at 95# CTB w/blue band 6:57 to finish. TGUs done w/52# KB. Cool workout. The combination of WODs have been very challenging this week. Very cool. Looking forward to a weekend of rest.

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