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

Grapplers Quest

Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!

Beginners on Saturday and Intermediates on Sunday – Register here

WOD for Thursday 071212Click Here For Today’s Schedule
Handstand Pushups
5 reps on the minute for 10 minutes
–Rest–
21-15-9-6 Reps For Time:
Grapplers Clean & Jerk (135/95)
Ball Slams (30/20)

Post Workout Time to Comments
For the skill segment today, we’re working on Handstand Pushups or HSPU progressions.  Find the appropriate scale and then perform good reps of whatever you choose on the minute for 10 minutes.  This is not a metcon…focus on good movement and practice!

Grapplers Clean & Jerk variation:
1. Load a barbell.
2. Grip in your normal clean grip.
3. Start on your knees in a kneeling position.
4. Without losing your grip hop to your feet.
5. Execute your clean & jerk.
6. Return the load to the deck with a flat back.
7. This is one repetition.

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon! 

FREE for all regular athletes and Bootcampers!  Register here.

One Comment
  1. Paul K Reply
    Did all HSPU's using bands. 3 sets of 5 w/blue band, then 10 sets of 3 with a green band. METCON -- finished in 12:17. Despite my calling them another exercise someone dreamed up while drunk, Grappler's C & J were actually pretty cool! I scaled them to 95# and worked with a 25# ball for Ball Slams. Good, good stuff.

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