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

Time To Step It Up

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 Thursday 100412Click Here For Today’s Schedule
Hang Clean – 85% 1RM       
2-2-2-2-2                   
Clean & Jerk – 85% 1RM
10×1
–Rest–
5 Rounds For Time:
6 Power Snatch (135/95)
10 KB Step Ups (52/35) – in each hand

Post Clean Loads and C&J Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Hang Cleans (full squat) from the hip or just below the knee.  These will be pretty heavy.  Once you’ve completed these sets, keep the same load and perform 8-10 reps of a full Clean (with squat) and Jerk (any style).  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, use a 20″ box for the step ups.  You are doing a total of 10 step ups each round, 5 each leg.  Hold the two kettlebells down by your sides.  Power snatch starts on the floor and is received overhead above parallel.

Biggest Weight Ever!

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

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One Comment
  1. Paul k Reply
    Wow! That was a top to bottom workout. Loved it! Worked all Hang Cleans and C & J at 135# Started running out of gas late in the C & J. METCON Power Snatches at 105# Step Ups with 44# KB's Time to finish 11:11 The step ups made it obvious how much work I have to do to balance out my strong side weak side asymetries. My left leg is WEAK!

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