4.19.22 Workout of the Day

Monday morning ladies

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: Push Jerk [12 minute window]
A) Build to a heavy set of 3 then
B) 1X3 @ 90% of heavy 3
C) 1X3 @ 80% of heavy 3

Conditioning
Regional Wod 18.5
For Time [22 minute cap]
50 HSPU
50 T2B
50 calorie ski or bike
50 DB box step overs (24”/20”)
50 foot right arm DB overhead lunge (50/35)
50 foot left arm DB overhead lunge (50/35)

Lunges are performed with one DB in front rack & one DB overhead.

Interval
In teams of 2, 25 minute leapfrog AMRAP
8 calorie row
10 lateral burpees over rower
12 Medicine ball sit-ups (20/14)

Midline
4 rounds for quality
1:00 minute plank
15 weighted glute bridges
200 meter run