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

Row Round The World

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Friday 051410 – Click Here For Today’s Schedule 
Jerk – Power or Split
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
In 20 minutes, row as many meters as possible

Post Loads and Meters to Comments      
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  If you don not know your Bench Press 1RM then work up to a max effort set of three on your final set.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.     

*SURVEY QUESTION OF THE DAY*
If you could listen to any five songs over and over during your WODs what would they be?  Please post your list to comments.  We will be compiling the list and updating the Ipod. 

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

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7 Comments
  1. lindsay hill Reply
    as we discovered on sunday...my hard is a bit different than everyone else's... lady gaga telephone benny benassi satisfaction outkast bombs over baghdad sam sparro black and gold and have to admit that i looked at the wod this morning and changed my mind about coming....
  2. Doug Reply
    You should never admit that Lindsay... hence why I don't look at the WODs, i just show up! 20 minute row wasn't really that bad, and I got to set a PR in the 2k row as well (7:30) and finished with 5164 meters.
  3. Erin Reply
    The Go! Team - "Panther Dash" Sleigh Bells - "Crown on the Ground" LCD Soundsystem - "Thrills" Red Hot Chili Peppers - "Right on Time" Of Montreal - "Heimdalsgate Like a Promethean" ...annnnnd I know it's cheesy but Cake's "The Distance" does the trick every time...
  4. Phillip B Reply
    I can't believe I forgot to suggest Justin Bieber. Her songs are amazing.
  5. becky Reply
    Lindsay - I'm right there with you on music (and on the rowing...except I'm about to suck it up and go in...ew.)
  6. Nemo Reply
    Foo Fighters - Generator Alkaline Trio - Cringe Against Me! - Piss and Vinegar Blink 182 - First Date Jay Z - On to The Next One (would be perfect for fight gone bad) Oh, the mile high workouts (Boulder, CO) are kicking my ass so far...
  7. Matt H Reply
    went to the soccer fields and did 300 burpees for time...well 302, did the jump and all 29.52

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