Nelly’s Birthday WOD


Nelly’s Birthday WOD

Fifth Ape Seminar – February 5th! 

Durham Indoor Rowing Trials – February 27th! 
Early Bird registration until Jan. 27th!

WOD for Saturday 012211  – Click Here For Today’s Schedule 
Push/Split Jerk
Determine New 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM
“Quarter Life Crisis”

For Time:
Row 250m

25 Deadlifts (225/155)
Row 250m
25 Wall Ball (20/12)
Row 250m
25 KTE
Row 250m

Post Jerk Load and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM.        

The Metcon is Nelly’s Birthday WOD….yay, 25!   


Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm) 1 spot left!
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Rip on the Split Jerk