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

Take a Knee

This is the rough design for our new hoodies!  You can reserve yours before October 12th on the sign up sheet at the gym.  There are three different styles and many different colors available.

WOD for Friday 100512Click Here For Today’s Schedule
Deadlift – 90% 1RM      
1-1-1-1-1             
–Rest–
5 Rounds For Time:
5 Snatch Grip Deadlift (155/100)
10 Knees to Elbows
15 Box Jumps (24/20)

Finisher:
Banded KB Swings
50 reps

Post Deadlift Loads and Workout Time to Comments
For the strength segment, once warmed up, perform 5 heavy Deadlift singles. These 5 reps should all be done at 90% 1RM.  Rest 2-4 minutes between sets.

For the conditioning workout, do not rebound off the floor on the box jumps. 

For the finisher, perform 50 banded KB Swings.  Use a red or blue band wrapped around the KB handle.  You do not need to swing higher than your chin.

ENDURANCE WORKOUT tonight at 6pm!

Don’t be afraid to take a quick knee after a heavy Deadlift attempt!

FREE Nutrition Q&A – Saturday, October 13th at noon 

Register here

2 Comments
  1. Paul K Reply
    Deadlifts -- worked up to 315# (90% of 1RM). By the time I got there, I only had the energy for 4 lifts. METCON - 'nearly' Rx: 13:27 KTE were the limiting factor. I got many KTE, which is progress, but most were Knees Near Elbows. Big thanks to Coach Erin for helping us understand the motion better. That was a large part of the reason I got as many KTE as I did this morning.
  2. Paul K Reply
    Did the finisher with a 30# KB and red band, 1 set 20, then 3 sets of 10.

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