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Wednesday, April 28, 2021

Wednesday, April 28th

Warmup:

10 Minute AMRAP

10 Calf Raises

:30 Twisted Lunge/Side

5 Tempo Squats

1:00 Wall Hinge

Cardio:

Wind Sprints:

4×100 Meter Sprints (1:00 Rest After Each Sprint)

2×200 Meter Sprints (2:00 Rest After Each Sprint)

1×600 Meter Sprint

Note: Some quick sprints today. There will be a set rest at the end of every round. Try your best to give your all on each sprint. The 600 meter sprint will be around the block.

WOD:

Outside or Inside, Athlete’s Choice:

12 Minute AMRAP

15 Sumo Deadlift High Pulls

10 Bar Facing Burpees (Outside: Regular Burpees)

15 Push Press

20 Sit-ups

Rx+: 75/55, GHD Sit-ups

Rx: 75/55, AbMat Sit-ups

Intermediate: 65/45, Burpee Step Overs, AbMat Sit-ups

Beginner: Barbell, Burpee Step Overs, AbMat Sit-ups

Cooldown:

1:00 Hamstring Foam Roll/Side

1:00 Calf Foam Roll/Side

1:00 Seal Stretch

Note: The weight on the workout should be light enough to complete the first round completely unbroken. Sumo deadlift high pulls will be demonstrated before the workout, but a link to the movement can be found here.

Sumo Deadlift High Pull

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