Workout of the Day 3/22/2013

Rasheedah DL 13.2

Strength

Back Squat 5 x 3; add 5-10lbs. from Monday

Conditioning

4 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters

Extra Work

3 x 50-100′ Plank Crawl; placing a metal plate beneath your feet on the turf, get into the top of the push-up.  Maintaining a solid plank/hollow position, using only your arms pull yourself down the turf.

Post your loads and times to comments.

Advertisements

One response to “Workout of the Day 3/22/2013

  • Alex

    Back Squats: 315, 335, 345, 335, 335

    WOD: 12:30–I thought I was tough and started with 40’s. I quickly found out that I was not and finished the last 3.5 rounds with 25’s.

    Extra Work: 3×50′ with 25 lb plate. I would like to know which demented, and clearly medieval minded, genius came up with this act of pure physical pleasure. Truth be told, I kinda liked em.

    Thank you Josh and Mike for your coaching and encouragement! Great work everyone!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: