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

Lunge Walking

Pool Party & Potluck!
This SATURDAY — More info

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Tuesday 070610 — – Click Here For Today’s Schedule 
Back Squat
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–
For Time:

400m Walking Lunge

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Bench Press.  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 touches the chest at the bottom and elbows fully locked out at the top.  Also, butt must stay on the bench.

For the Metcon, you are doing walking lunges for a total of 400m.  Lunges should be full ROM….front knee flexed below parallel, back knee slightly touching the ground.    

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

Upcoming Events
Pool Party & Potluck – Saturday, July 10th
Tactical Strength Challenge – Saturday, July 24th
SMR Coaches Clinic - Sat/Sun, August 21/22
Pendlay Olympic Seminar - Satrday, October 2nd

2 Comments
  1. Matt H Reply
    My legs hate you...just relaying the message
  2. Phil B Reply
    4% improvement in the back squat. 250 to 260. By accident, got a 20% improvement in the power clean. Got it up and thought, man that was heavier than I thought it was. 140 to 168. Getting stronger.

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