Friday, July 5, 2013



Workout of the Day

Back squat 5 x 3 (5-10 lbs heavier than last session)
Shoulder press 5 x 3 (2.5-5 lbs heavier than last session)

AMRAP in 10 minutes of:
20 Kettlebell swings (53 / 35 lbs)
20 Walking lunges w/ plate held overhead – 10 lunges each leg (45 /25 lbs)
*You can hold the plate overhead with your elbows unlocked (I don’t recommend you do that, though), but you may not rest the plate on your head*

D-Mac will be coaching and programming the Saturday class. Godspeed. I don’t know what he has up his sleeve for the WOD, but a few days ago he texted me two of his proposed workouts and…holy shit!  The original workout he sent me was so long and brutal, I was out of breath and sweating just from reading it. I wouldn’t wish it upon my worst enemies. It was a team workout that was so long it would make Rich Froning and Dan Bailey cry…then retire. Needless to say, I asked him to come up with a WOD that wouldn’t result in mass death from exercise.

Best of luck Saturday!

Leave a Reply