4.25.22 Workout of the Day

Congrats to Mr. & Mrs. Benoit

Birthday(s)
Happy Belated Birthday BA.

April “100 Challenge”
Accumulate 100 miles of run/ walk over next 30 days plus 100 sit-ups per day. These are very attainable goals IF you prioritize your time & really want to look & feel great for this summer season. Wod miles do count.

Barbell
Strength: Power Clean [12 minute window]
A) Build to a heavy single
B) 1 set max reps @ 80% of heavy

Conditioning
“Fight Club”
3 rounds for max reps
1 min pull-ups
1 min thrusters (95/65)
1 min power clean
1 min box jump overs (24/20)
1 min echo bike
1 minute rest

Midline & Cooldown: 2 sets
2:00 minute plank (1 break only if any)
400 meter run

Interval
AMRAP 30
30 Dubs/50 singles
20 sit-ups or v-ups
300 m run
20 DB alternating hang snatch, odd rounds / 20 DB front squats, even rounds (50/35)
1 min rest

Midline & Cooldown: 2 sets
2 rounds for quality
2:00 minute plank (1 break only if any)
400 meter run