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

Tighten Up Those Burpees

FREE Gymnastics Workshop with Coach Allison this Saturday!

TWO SPOTS LEFT!  Register here

WOD for Monday 101512Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
For Time:
1-2-3-4-5-6-7-8-9-10 Ball Slams
10-9-8-7-6-5-4-3-2-1 Burpees
 
Finisher:
Turkish Get Ups
10 Reps each side

Post Deadlift Loads and Workout Time to Comments
For the Deadlift, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It is not necessary to work to failure.  It’s ok to leave something in the tank for next time.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, note that the reps of Ball Slams are increasing and the Burpees are decreasing.  To increase difficulty, perform your burpees with a strict pushup, or jump to a height 6″ above your standing outstretched arm.

For the finisher, use the heaviest KB you can safely handle and perform a total of 10 TGUs on each side.  These are not for time.  Take your time and do them right.

ENDURANCE WORKOUT tonight at 6pm!

Do your burpees look like this?  They should!

2 Comments
  1. Paul K Reply
    PR'd the Deadlift at 365# -- a 15# gain. METCON - 7:23 w/30# slam ball. Great Monday! Great way to start the week!
  2. Troie Reply
    So great to be back and see everyone! 6:03 rx plus on the metcon and only did 3x3 of 315 for deads. See yall again at 615am!

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