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

Scary Deadlifts

WOD for Wednesday 103112Click Here For Today’s Schedule
Deadlift – 80%                     
3-3-3-3-3       
–Rest–
9-15-21 Reps For Time:
KB Swings (52/35)
Pullups

Finisher:
Banded Good Mornings
100 Reps

Post Clean Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Deadlifts at 80% 1RM.  These should be heavy.  Make sure you take good rest between these work sets (3-5 minutes). If you happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, the KB Swings are American…ie, overhead.  Everyone should use this ROM, so drop your weight if necessary to do it.

For the finisher, use a red, blue, or green band attached to the bottom of the pullup rig on one end and around your shoulders at the other.  Perform a total of 100 banded good mornings.  Keep a tight midsection.

Due to the construction, there is limited OPEN GYM space for the next week or two.  Please remember that WODs, Bootcamps, Foundations, and Barbell Course take precedent over any individual workouts.

Olympic Clean in Slow Motion – What do you see?

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