WOD - Saturday 2021-04-03


Today’s WOD is a conditioning day of sled pushes and running over 45 minutes. The sled push will be 100m followed by a lap around the building. The goal is to be able to give a max effort in the sled push every time followed by a lap around the building at a pace that takes no more than 1 minute to 90 seconds. This is a work/rest, interval workout designed to spike your heart rate and allow you enough time to recover and repeat.



  • Spiderman cycle x5 per side

  • Banded ankle stretch x1 min per

  • Banded pigeon stretch x1 min per side

  • Banded lateral walk/monster walks


  • Runners Warm Up


Sled Push & Run Extravaganza

45 Minute Running Clock

100m Sled Push

1 Lap Around Building


Calf mash

36 views0 comments

Recent Posts

See All

WOD: Week of 6/7

Monday 6/7 Grettel 10 Rounds for time 3 Clean & Jerks 3 Over the bar burpees Tuesday 6/8 Back Squat 5 reps @ 65-70% 3 reps @ 75-80% 1 rep @ 85-90% 8 reps @ 75% 8 reps @ 75% 8 rep @ 75% 2-3 min rest be

WOD: Week of 6/1

TUESDAY 6/1 SLIPS 8 Tabata rounds each Scales (front & back) L-Sits Inversions (Handstands) Planks bike Sprints... Stretching WEDNESDAY 6/2 Deadlifts 5x3 For Time: 3 Rounds 15 Deadlifts (80% of heavie

WOD: Week of 5/24

Monday Snatch Complex Snatch Deadlift Hang Snatch OH Squat Snatch Balance 8x1 4 Giant sets, not for time SLRDL x 8 ea 2 Turkish Get-ups ea Toes to KB x 8 - SLOW Tuesday Chelsea 30 min EMOM 5 Pull-ups