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

Knees And Toes

FREE Gymnastics Seminar This Saturday for all CFD Athletes

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WOD for Monday 092312Click Here For Today’s Schedule
Floor Press
Establish 1RM
–Rest–
For Time:
9 Hang Power Cleans (185/115)
15 Toes To Bar
6 Hang Power Cleans
15 Toes To Bar
3 Hang Power Cleans
15 Toes To Bar

Finisher:
Band Pull Aparts
100 reps

Post Floor Press Loads and Workout Time to Comments
For the Floor Press, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It’s ok to leave something in the tank for next time.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, set the HPC load to 85% 1RM, ie heavy.  You can do knees to elbows in place of Toes To Bar.  Don’t count reps that don’t touch. 

For the finisher, grab a light band and perform a total of 100 pull aparts.  Break them up into no more than 6 sets.

ENDURANCE WORKOUT tonight at 6pm!

Barbell Floor Press

We’re hosting a fundraiser for the APS of Durham on Sunday!

Check out the details here

One Comment
  1. Paul K Reply
    PR'd the floor press at 235#. Very cool 7:56 for the METCON done at 135#, with more more knees to elbows than toes to bars. Those are tough maneuvers. Gonna add those to the list of movements to practice when I have spare time.

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