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

Split Jerkin'

Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!

WOD for Sunday 013011  – Click Here For Today’s Schedule 
Push/Split Jerk
5 reps @55%
5 reps @65%
5 reps @70%
5 reps @80%
5 reps @85%
Great Split Jerk progression from Rip
here
–Rest–
For Time:
10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20)

1-2-3-4-5-6-7-8-9-10 Clapping Pushups

Post Metcon Rounds 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.  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.     

The Metcon is designed to be hard and fast…under 10 minutes.  Scale box height and pushups accordingly.         

Upcoming Foundations Courses
Starting February 15th - (Tues/Thurs @7pm)
Starting March 8th - (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar - Saturday, February 5
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!

3 Comments
  1. Jed Reply
    I did heavy push press instead of push jerk cause i wanted to go heavy, which i cant do with the jerk till i get better at it. Did 5x135 3x165 3x175 1x185 1x190. Then did the WOD 9:32 RX missed a box jump and mangled my shin, it was awesome. It mirrors a month ago when i did heavy push presses before box jumps and took a nice divot out of my shin when i missed a box jump.
  2. Colin Reply
    Two words: Clown pushups.
  3. Cowboy Paul Reply
    Colin, you had me at "clown". 28" box jumps, clapping (should've done clown) push-ups, 4:54. 10 of the clock class demonstrated much energy! Completed first ever back lever thanks to Colin's coaching. I might just have to register for Parkour...

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