Workout:
Front Squat: 3-3-3-3-3 reps… heavy
then…
7 Rounds:
7 Pull-ups
7 Burpees
See comments for loads, results, and scaling.
Oh and the WOD is not an April Fools joke! :)
Check out the pics from the Kern River Trail Run on Saturday.
Wednesday, April 1, 2009
Happy April Fools day!!!
Workout:
Front Squat: 3-3-3-3-3 reps… heavy
then…
7 Rounds:
7 Pull-ups
7 Burpees
See comments for loads, results, and scaling.
Oh and the WOD is not an April Fools joke! :)
Check out the pics from the Kern River Trail Run on Saturday.
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3 comments:
Those are cool pictures.....
Thanks for the shout out Momma!!!
Okay - this warm up and WOD took both white boards to setup! :)
Warm up:
4 min. Row
Then
2x
10 abmats
10 OH squats
10 iron +'s
Then
Thorough stretching
Workout:
Front Squat
3-3-3-3-3
Warm up to "work weight" with:
2 x 3 @ light weight
2 x 2 @ heavier weight
1 x 1 @ heavy single
Work sets should be slow, like moving in mud.
T-dub: WU 65-75-75 Work 70lbs.
Manda: WU 65-85-90 Work 1x95, 4x100lbs.
Steve: WU 80-95-115-115-125
Work 125lbs.
Then
7 rounds:
7 pull-ups
7 burpees
Steve - 6:52
T-dub - 12:26
Manda - 11:01
Tough stuff!
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