7/12/13 – Friday

Written by Joey Tudela. Posted in Fitness

MEMBERS FROM NOW ON WE WILL BE REMOVING THE 6AM MONDAY, WEDNESDAY AND FRIDAY CLASSES. THIS IS DUE TO ONE OF THE TRAINERS LEAVING THE ISLAND ON JULY 31ST. WE APOLOGIZE FOR THE INCONVENIENCE THIS MAY CAUSE HOPE YOU GUYS UNDERSTAND.

CLASSES WILL BE CANCELLED THIS SATURDAY (JULY 13, 2013) DUE TO THE FIREFIGHTING COMPETITION CHALLENGE. IF YOU HAVE TIME PLEASE STOP BY THE AIRPORT FIELD AND SUPPORT THE TEAMS. COMPETITION STARTS AT 8AM.

MANDATORY REST DAY FOR FIREFIGHTER COMPETITION COMPETITORS TODAY. VEG OUT/ LIGHT ROW/ STRETCH AND BE READY FOR GAME DAY.

WOD

Every four minutes, for a total of six sets, complete:
10 Front Squats (135/95 – RX | 115/75 – Int | 95/55 – Beg)
400 Meter Run

Weight must be taken from the ground – no racks.

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Comments (1)

  • jonteregeyo

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    This was one Rx I really had to fight for! After the first two sets, I was only showing about a couple of seconds in difference of pace, but after the third set I was seriously contemplating dropping the weight to 115 lbs. I pressed through and my pace deteriorated about 15 seconds for the front squats and about one minute for the entire set in the sixth set. At the last 400 meters, I barely made it back in time.

    The squats made the run hard and the run made the squats hard.

    havesome

    Reply

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