Lifting Heavy Sh*&t

Check out the DUKE ROTC RANGER CHALLENGE TEAM in the Strength & Conditioning Journal  

WOD for Tuesday 011910 — Click Here For Today’s Schedule
Deadlift
5 reps @ 55%
5 reps @ 65%
5 reps @ 70%
5 reps @ 80%
5 repst @ 85% (max effort for the day)
–Rest–
Max Reps of:
60 seconds Deadlift (70% 1RM)
60 seconds Rest
60 seconds Handstand Pushups
60 seconds Rest
45 seconds Deadlift (70% 1RM)
45 seconds Rest
45 seconds Handstand Pushups
45 seconds Rest
30 seconds Deadlift (70% 1RM)
30 seconds Rest
30 seconds Handstand Pushups
30 seconds Rest
15 seconds Deadlift (70% 1RM)
15 seconds Rest
15 seconds Handstand Pushups

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Proper movement execution and minimal rest is paramount in the WOD in order to maximize power output and intensity.     

UPCOMING EVENTS
Olympic Weightlifting Seminar — February 21st
Gymnastics Seminar with Beast Skills — March 13th

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)