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The Perfect Pushup

5
Jun

The Perfect Pushup

It’s “Bring a Friend to Bootcamp Week”!  Got a friend who’s interested in your training?

Bring them to Bootcamp this week!

WOD for Monday 060611Click Here For Today’s Schedule
Pushups
Perform 5 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count)
Then, 4 minute Tabata Interval (with a partner counting good reps)
–Rest–
For Time:
Run 400m
Then, 50-30-20 Rep Rounds:
KB Swings (52/35)
Double Unders
Then, Run 400m

Post Tabata Pushup Score and Metcon Time to  Comments
The focus for the strength segment is on GOOD FORM.  All pushups should be performed with full ROM.  Scale them as necessary, up (rings or parallettes) or down.  Maintain a tight midline and do not “snake”.

For the Metcon, you will run 400m only at the beginning and end of the WOD.  Perform Russian KB Swings and focus on driving the KB back down once it hits the top position around your face.

ENDURANCE WOD tonight at 6pm with Coach Erin!

Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning June 27th!  SAVE 10% before June 17th!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Shoulder Health and Rehab Seminar — Sat, June 18th

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

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