WOD – Wed, Apr 17
Paint Night with Coach Bailey. Friday April 19th, 630-830pm. All proceeds will go to support Jamie V and her fight against Breast Cancer. $35. Sign up on the board and reserve your spot. All are welcome, bring a friend or neighbor and a treat/snack to share.
Intent
“Flow or go” Today we will have an aerobic based workout that will act as minimal physical destruction a lot like we did on Thursdays through the Open. Go hard or treat it as a flow workout in prep for the quarterfinal workouts that will begin being programmed tomorrow.
Warm Up (Checkmark)
400m Run
________
1:00 pigeon each leg
1:00 samson stretch each leg
:30 supinated dead hang
:30 pec stretch each arm
________
5 Air squat
5 push up
5 Banded bent row
5 Banded strict press
3 rounds for quality
Go or Flow (AMRAP – Rounds and Reps)
RXConditioning:
10 Shuttle Run (25ft. Out and back = 1)
20 Cal Row
15 Cal Bike
75 Double Under
30:00 AMRAP
Same for intermediate and baseline.
Cool Down (Checkmark)
3 x max effort Ring support (-:02)
Drop down just before you think you need to.
Rest as needed between sets.
