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Wednesday April, 26 2017


Wednesday April, 26 2017

Mobility/Activation: 3 rounds of


  1. 3 tempo goblet squats @ 55X2
  2. 30s bottom squat hold w/ pole
  3. 15yd spiderman lunges


Strength: Back Squat

(70% x 2, 70% x 4, 70% x 6) x 3 sets


*rack the barbell after the set of 2 only long enough until you feel confident to make the set of 4, same with set of 6. keep rest as minimal as possible. after the set of 6 rest 2 mins and start the next set of 2.





40 double unders

30 push ups

20 burpees

300m run


Rx: double unders, hand release push ups

Scaled: 2x singles, any form of assisted pushup


Coaches’ notes: nothing fancy about this WOD. Lots of body weight movements. None of the movements are especially difficult, try to stay moving throughout the entire workout and not take long rest breaks during or between movements

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