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

Wrap Those Pits

FREE Gymnastics Seminar for all CFD Athletes!

Saturday, September 29th – Register here

WOD for Wednesday 091912Click Here For Today’s Schedule
Bench Press
9 sets of 3 reps @50% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Overhead Squat (95/65)
Burpees

Post Bench Press Loads and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not.  Perform 3 sets each at a wide, medium, and narrow grip. 

For the conditioning workout, you will take the overhead squats from the floor.  Use a rack only if you must.  For the burpees, jump to a height 6″ above your standing outstretched arm.

Dynamic Bench Day

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th.

Check out the details here

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