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

Slammin' Good Time

2013 Paleo Challenge Starts Monday! 

You have NO EXCUSE not to participate…NONE!

Click here for rules and details

WOD for Friday 021513 Click Here For Today’s Schedule
Push Press
2-2-2-2-2
–Rest–
AMRAP in 12 minutes:
30 Overhead Walking Lunge (45/35)
10 Ball Slams (30/20)

Post Push Press Loads and Workout Rounds to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep Push Presses (not Jerks) at the following percentages – 65%, 70%, 75%, 80%, and 85%. These should be fairly heavy by the end, but you do not be working to max effort and you definitely shouldn’t miss any attempts.  Rest 2-3 minutes, at least, between sets. 

For the conditioning workout, go heavier on Ball Slams (35 or even 40lb’ers) for RX+.  Use a bumper plate, or even a Sandbag, for your overhead load.

ENDURANCE WORKOUT tonight at 6pm!

Overhead Walking Lunges

Running and Endurance Seminar with Coach Paul on March 16th!

Click here

One Comment
  1. Paul K Reply
    Push Press - all sets done at 170# (75% of 1RM) -- Wore me out! METCON Walking OH Lunges w/35# plate Ball Slams (30#) 5 rounds + 11 lunges. Good times.

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