410 W Geer St, Durham, NC 27701 (919) 907-1233

Barbarian Assault

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

WOD for Thursday 022113 –  Click Here For Today’s Schedule
Front Squat
5 reps @80% 1RM
10 reps @70-75% 1RM
15 reps @65-70% 1RM
20 reps @60% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Deadhang Pullups
Ball Slams (40/30)

Post Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform Front Squats at the posted %s and reps.  Note that you are decreasing the load as you work today.  Rest 3-4 minutes between sets.  Just because you’re doing a high rep set DOES NOT mean that they will be easy.  You should be grinding out the last couple on both the set of 15 and 20 reps.     

For the conditioning workout, the pullups are deadhang…no hip drive or aggressive pushing away from the bar.  Scale as needed.

Some more from the Bar Barians

One Comment
  1. Paul K Reply
    Front squats 5 @ 195 10@ 170 15 @ 160 20 @ 135 That 135 is a bit less than 60%. But by the round of 15 I was breaking the sets into subsets. METCON blue and red band for pull ups 40# ball for slam balls. I understand that the scale says there's only o 10# difference between a 30 and a 40, but I'm hear to say it felt like a whole lot more! ;-) 12:27 to finish

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