Workout of the Day 7/9/2013


Complete 5 rounds
Every 2 min perform 3 Front squats at 85% of 1RM and 1 rope climb or 5 Pull-ups


4 x 400m Run

Rest 2:00

Extra Work

3 x 10 Hanging Leg Raise

3 x 10 Back Extension

Post your loads and time to comments.


4 responses to “Workout of the Day 7/9/2013

  • Alex.

    Strength: Started at 265, ended up at 245. Went 2/3 on a couple. Was just not feeling it today. Pullups with blue and red bands.
    Conditioning: 4x400m row @ 1:34 average. See above.
    Thanks to Coach Josh for your very encouraging words. A couple beers, a pint of Ben and Jerry’s, a metal laced sunset, and a solid 8 hours sleep will cure everything.

  • Rachel

    Front Squats – 170 lbs
    Pull ups – Blue Band for first 2, adding red band for last 3
    WOD – 13:19

  • Joshua

    Just stopping in — I actually worked out today! Since i don’t do that anymore, haha.
    row warmup 6km: 25:12
    front squat thing: 5 rounds: 3 FS, 5 strict pullups on 2 min. Did 225# because i haven’t lifted weights in a month, and only a couple of times the month before. no worries with the weight but i’m sure i’ll be walking funny.
    some bench press because might as well: 20-10-5 at 135#,185#, 225#.
    400m Runs:
    1:30, 1:22, 1:23, 1:21

    hope to be back in the gym properly soon! miss you guys!

  • Alex.

    Excellent work Joshua!

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