4.20.22 Workout of the Day

415

Birthday(s)
Happy Birthday Liz Fiegle & Charo

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: Back Squat [15 minute window]
A) Build to a heavy set of 3 then
B) 1X3 @ 90% of heavy 3
C) 1X3 @ 80% of heavy 3

Conditioning
Team of 2, For Time
300 m run
6-5-4-3-2-1 rounds of complex, ascending.

1 round of Complex:1 Deadlift + 1 squat clean (135/95)

One works, one rests, run together. Each athlete completes the above rep scheme. Weight
ascends each set, athletes choice on load & jumps. No miss lifts, all makes. Score= total load.

Interval

600 m run

50 HSPU
50 T2B
50/35 calorie ski or bike
50 DB box step overs (24”/20”)
50 foot right arm DB overhead lunge (35/20’s)
50 foot left arm DB overhead lunge

600 m run

This wod was completed yesterday on the barbell side, with heavier weight, minus the two runs. Please find your most beneficial progressions & scales for each movement to ensure sub four minutes per station. A great gritty workout! [32 minute cap]