Friday, April 29th WOD

A group of runners in a cross country race.

Running Clinic Saturday, April 30th from 10am – 2pm!  Space still available.  $20 for members and $40 for non-members.

Workout for Fri., 4/29:

Warm Up –

2 Rounds

200 Meter Run or 250 meter Row

10 Jumping squats

10 OHS

30 DU or 60 SU

15 SDLHP

Mobility –

Done before class or at white board:

Lax Smash:

Plantar, glute, ham, quad, delt, chest

10×2  each  Banded Pull Aparts and Pass thoughts

15 x 2 Lateral and vertical banded squats

Gymnastics/Strength –

Tabata Pull Ups

WOD –

Team Chipper

Teams of 2, Alternating,

Complete as much as possible in 26 minutes:

Comp:

1 Mile run

50 OHS (135/95)

100 GHD or T2B

150 D.U.

50 SDLHP (135/95)

100 Box Jump Overs (20/16)

Perf:

1 Mile run

50 OHS (115/75)

100 V ups

150 D.U.

50 SDLHP (115/75)

100 Box Jump Overs (20/16)

Fit:

1 Mile run (or row 2000 row)

50 OHS (75/55)

100 Abmat sit ups

300 S.U.

50 SDLHP (75/55)

100 Box Jump Overs(20/16)

Open Gym Suggested Work:

Gymnastics –

5 Rounds

50 Ft. HS Walk (1 Minute rest)

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