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

Sorry Colleen

This is the rough design for our new hoodies!  You can reserve yours before TOMORROW on the sign up sheet at the gym.  There are four different styles and many different colors available.

WOD for Thursday 101112Click Here For Today’s Schedule
Front Squat – 85% 1RM    
3-3-3-3-3
–Rest–
Alternating Tabata Intervals (total of 8 minutes):
Ring Dips/Dips/Pushups
Abmat Situps

Finisher:
Banded Good Mornings
100 Reps

Post Front Squat Loads and Workout Rounds to Comments
For the strength segment, after warming up perform 5 sets of three rep Front Squats at 85% 1RM.  These should be real 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, you will perform a total of 16 Tabata Intervals (20 seconds of work, 10 seconds of rest) alternating between ring dips and abmat situps.  You can scale ring dips to ring pushups, parallette pushups, bar dips, or regular pushups.

For the finisher, use a blue or green band wrapped with one end wrapped around the pullup rig and the other around your shoulders to perform 100 total banded good mornings.

Good video on Front Squat technique – great for our newer athletes!

FREE Nutrition Q&A – THIS Saturday at noon 

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One Comment
  1. Paul K Reply
    Front Squats at 185. Just a shade over 80% of 1RM. All reps felt very good. Looking forward to testing that 1RM in the near future. METCON Ring Dips w/Purple Band (58) AbMat Sit Ups (80) Total Score 138. Like that METCON a lot. Good Mornings all done with green band. That was tough.

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