Squat and Throw


Squat and Throw

Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!


WOD for Monday 020711  – Click Here For Today’s Schedule 
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @95%
Snatch Practice at Coach Pendlay’s Gym – here
For Time:

150 Wall Ball Shots (20/12)

Post Snatch Loads and Metcon Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  All reps should be received in a full overehad squat.  You can definitely reset your position on each set of 3.  You do not have to “touch and go”.          

For the Metcon, be sure to squat below parallel and hit the 10′ target on EVERY rep!         

ENDURANCE WOD tonight at 6pm!
Row or Run
3 Rounds 
8 minute max effort
Rest 4 minutes     

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm) – Only 4 spots left!
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Couples Throwdown– Saturday, February 12
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

I’ve got to go, Rock. It’s all right. I’m not afraid. Some time, Rock, when the team is up against it, when things are wrong and the breaks are beating the boys, ask them to go in there with all they’ve got and win just one for the Gipper. I don’t know where I’ll be then, Rock. But I’ll know about it, and I’ll be happy.”  — Knute Rockne in Knute Rockne: All-American