Workout Of The Day 7/9/2012

Front Squat 1 rep max

10 sets:

40y suicide sprint within 45 seconds

Rest 45 seconds

Sprint to the 10 yard line. Execute a full 180 degree turn, sprint back to the start line. Repeat at the 20 yard line, 30 yard line, and 40 yard line. At the end of the workout, for every sprint not completed within 45 seconds, perform 10 burpees.

Post load for front squat and burpees performed for sprint to comments.

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4 responses to “Workout Of The Day 7/9/2012

  • Ryan Charles

    Session 1:
    Snatch 180 x 2 x 3
    Clean and Jerk 205 x 2 x 3

    Session 2:
    Front Squat 255 x 3, 265 x 3, 275 x 3 x 3
    Press 140 x 5, 145 x 5, 150 x 3 x 3
    Band pullaparts + facepulls w/ external rotation 3 x 10

  • Joshua

    that not fun 15 min row workout from tiff. 2910m
    FS: 275# (PR)
    suicides: made the first 3 in under 45. Did the last 5 from the ladies’ tee.
    139 burpees. Still have 200 more in catch up.

    Nice job M. Woods on getting all 10 suicides and only missing 1!

  • Justin McHenry

    FS: 275# repeat PR, failed at 300#…so close, argh!

    Suicides: made it through 8 just barely under the :45 cutoff. Ran out of time and had to go to work. I’ll consider them over the time and do burpees tomorrow.

  • Michael Woods

    Front Squat 295#

    Sprints:

    Made all but one within time limit

    38 burpees for challenge

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