Workout of the Day 9/16/2013

Strength

Front Squat 90%x1x5

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

Every 2min sprint 200m x4

Weighted plank accumulate 3 min

Post your loads and times to comments.

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2 responses to “Workout of the Day 9/16/2013

  • Rachel

    Front Squat – 180 lbs
    WOD – 11:01 (25 lb DB)

  • Joshua

    Worked out at Carmel valley athletic

    Row 4k warmup: 17:22
    Bench press: 135#x20, 185#x10, 225#x6
    Super-setted with wide grip strict pull-ups:8,6,6

    Fs: 5 singles at 275#
    Wod: dude it kicked my ass. Almost dnf after 2 rounds, but switched from 45# to 35# for last two rounds and still took 16:37. Seriously worked.

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