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

Maxwell House

The 2nd Annual Valentine’s Day Couples Throwdown is TOMORROW

Please register if you plan on attending so we can be prepared!

WOD for Friday 021012Click Here For Today’s Schedule
Snatch
3-3-3-1-1-1
–Rest–
1 Round For Max Reps (30 seconds between movements):
1 minute Rowing (calories)
1 minute Wall Ball (20/14)
1 minute DB Ground to Overhead (40/25)
1 minute Box Jump (24/20)
1 minute Ball Slam (30/20)

Post Snatch Loads and Workout Time to Comments
For the strength segment, work from a comfortable position (1st, 2nd, 3rd) and add weight to the bar each set working up to a heavy snatch.  If your form sucks at one position go to the one preceding it and get it dialed in before adding weight or moving towards the floor.

For the conditioning workout, note there is a 30 second rest between each movement.  You are only completing 1 Round for this workout…a total of 5 work minutes and 2 minutes of rest.

OPEN GYM tonight from 7-7:45pm! 

2 Comments
  1. Paul K Reply
    Snatches -- Ugh! 105 was the highest weight that I could claim as close to technically correct. I got 115# up, but it was all kinds of sloppy. Lots of work to do there. METCON -- nearly Rx. Opted for 35# DB's. Total score 103 and it left me on all fours on the floor when it was over! Whew!
  2. Doug Reply
    Not a good snatch day.... Like Paul I didn't get a good lift in at heavy weight. My best was at 140# (with good form) 137 Reps RX on the Metcon. The Wallballs, all about the wallballs, that was my money maker.

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