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

Step Up Your Game

Barbells For Boobs Workout coming October 15th! 

Need some inspiration to participate?  Read this

WOD for Thursday 100611Click Here For Today’s Schedule
Hang Clean
2-2-2-2-2
–Rest–
5 Rounds For Time:
6 Power Snatch (135/95)
10 KB Step Ups (52/35 in each hand) (20/17 inch box)

Post Hang Clean Loads and Workout Time to Comments
For the strength segment, perform Hang Cleans from position 1 (at the hip) or position 2 (just below the knee).  Reset for each of the 2 repetitions.    

For the conditioning workout, scale Power Snatch load as necessary to ensure proper movement execution.  See video below for KB Step Ups.  Hold a KB in each hand.  

ENDURANCE WORKOUT tonight at 6pm with Coach Allison! 

Kettlebell Step Ups – you can also hold the KB’s by your side

3 Comments
  1. Doug Reply
    Deadlift felt really heavy today, Wendler DL - 5 reps at 317.5# 1st position hang clean - 1 rep at 200#, and it felt really good Metcon: started with 135 and it was just too heavy, 2nd round moved to 115. 10:30 something at 115 snatch. Even though the snatch was heavy, the step ups were the worst by far!
  2. Paul K Reply
    Worked up to 135lb Hang Clean, that was pretty solid. Had to scale the METCON way back 75lbs for the snatch and 35lb kettle bells. Finished 7:18. Agree with Doug - those step ups were brutal!
  3. Kris Reply
    only got to a 100# hang clean...every single thing felt heavy for me today...i may or may not have been still asleep. Could barely snatch a toothpick today so I did 45# and the step ups with 35 KB... thirds to Doug, the step ups were so hard!...7:38 not rx...

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