Monday, April 25th WOD – Running Clinic 4/30!

A group of runners in a cross country race.

Don’t forget…Running Clinic this weekend!  April 30th from 10am – 2pm.  $20 for members or $40 for non-members.  Video analysis, running drills to become more efficient runners, minimize injury, etc.  Email us at for questions and to register today!

Workout for Mon., 4/25:

Warm Up –

400 Meter Run

20 Front Squats

200 Meter Run

Then…

2 Rounds

10-15 Banded Front Squat Reps 

Mobility –

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

Strength –

Front Squat

5-3-1+

WOD –

Fit:

12 Minute EMOM

1-5 Kneeling Ring M.U.

OR 

1 Rope Climbs on 10’ w/or w/out feet

Perf:

12 Minute EMOM

1-5 Ring Row Tuck M.U.

OR

1 Legless Rope Climb on a 10’ rope from seated position

Comp:

12 Minute EMOM

1-5  Ring M.U.

OR

1  Legless Rope Climbs

Open Gym Suggested Work:

Olympic –

Clean

60%x3; 65%x3; (70%x3)2; (75%x3)2; 80%x2; 85%x2

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