Swinging Good Time


Swinging Good Time

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Only 10 total spots available!  More info here

WOD for Friday 061110 – Click Here For Today’s Schedule 
 Back Squat
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  4 sets of 2 Reps @ 85% and then 1 set of max reps @ 85%
For Time:
10-9-8-7-6-5-4-3-2-1 KB Swings (52/35)
1-2-3-4-5-6-7-8-9-10 Burpees 

Post Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squat followed by 5 work sets at 85% 1RM.  Note that the fifth set is for max reps at 85% 1RM.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Squats must be performed with full ROM, ie below parallel at the bottom with knees and hips fully extended at the top. 

For the Metcon, use a KB load that allows for proper movement execution and allows you to do all of the swings unbroken.    

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Who’s down for a Courage Fitness Durham pool party/paleo potluck?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar — Saturday, June 19th
70’s Big Challenge — Saturday, June 26th 

Back Squat — 405lbs for 26 reps!