Workout of the Day - Thursday, March 25
Chris SinagogaWarmup
WOD
"5k sub"
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
30 lunges
:15 L-sit
Compare to 10/23/2020
Post time to comments.
Katie Bromm made a surprise appearance beforethe 3:30 session and got to catch up with Crystal.
Reader Comments (6)
Alex 7
Anto 10 + 115 pr
Crystal modwod
Mrs. Bennis modwod
Lily 7
Mr. Mark 8 + 20
Erica 7 + 200 + 8
Evan P 6 (300m + 40 + 15s)
Mr. Malak 12+4+1 (12 step ups / 4 burpees)
EmD 6+200+18
Bewick 6+200+8
Javi 10 (in-season)
Syd 9+50
Mrs. Hana 6+200+21
Tara 8+200+19
Sam 10
Burton 7
Sarah 9
Sam D 8+farmers walk
Mr. K 8+150
Koltin 7 (15min In-Season)
Steve Carey 6+200+22
Mrs. Carey 6+200+2
Coach Casey 7+50
KShakes 9+sidewalk
Dylan 8+175
Jay 9+200+7
Bent over row 4×6 (225)
Close Grip Lat Pulldown 4×12
T-Bar Row 4×10 (175)
Machine Row 4×10-12
- Reverse Grip Pulldown 4×12-15
Shrugs 4×10-12
Seated DB curls 4×10
- Incline DB curls 4×10
- Single Arm DB Preacher curls 4×10
5k 29:04 Great start; lame, slow and pathetic in the middle; sprint at the end to nearly puke in the front yard.
Deadlift
205×4
245×4
[280×3]x2
[320×3]x3
[340×2]x3
Deadlift from Boxes
265×5
[305×5]x2
[345×4]x4
Loaded bar wrong on deadlift, should have been 285, 325, 345 – oh well. Happy to get through the heavier sets without issue.
Vee -7 + 100m
Mark-7