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

Keep It Tight

Thanks to everyone who came out for
the 70′s BIG CHALLENGE on Saturday! 

WOD for Sunday 062710 – Click Here For Today’s Schedule 
Snatch
Determine New 1RM
Warmup:  Perform 3 reps @ 40%, 50%, 60% 1RM
Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
–Rest–
21-15-9 For Time:
Handstand Pushups
KTE
GHD Back Extensions

Post Snatch Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Snatch.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar must be received in a full overhead squat and stood to full lockout overhead.

For the Metcon, sub 2x Abmat Back Extensions for the GHD.  Scale up KTE’s to Toes To Bar.  Scale Handstand Pushups as necessary to ensure full ROM.    

There is NO OPEN GYM today!

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — Only 1 spot left!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

8,309 Spam Comments Blocked so far by Spam Free Wordpress

captcha *