W.O.D.

Tuesday - 04/13/2021
WOD FOR TUESDAY, APRIL 13TH

Strength:


Back Squat

- 5 Sets x 5 Reps @ 60%+40lbs (Total) 1RM Back Squat 


* Complete a set every 1 minute, on the minute for 5 minutes 


Back Pause Squats

- 5 Sets x 2 Reps 

* Complete a set every 90 seconds 

* Start at 50% and build to 80% of 1RM

* Pause should be 2-3 seconds at the bottom of squat


Conditioning:


“Rocky IV”


12 Minute AMRAP

8 Box Jump Overs (24/20)

8 Deadlifts (155/105)

4 Strict Handstand Push-Ups

4 Power Cleans (155/105)


SX: 135/95, 4 Wall Walks

BG: 115/80, 4 Deficit Pike Push-Ups, 20/12





5:30AM
7:00AM
7:30AM
9:00AM
9:30AM
10:30AM
12:00PM
1:45PM
2:00PM
2:45PM
3:00PM
3:45PM
5:30PM
6:30PM
7:30PM
Monday
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Tuesday
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Wednesday
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Thursday
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  • Junior Varsity Training
  • William Moore
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  • WOD
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Friday
  • WOD
  • William Moore
  • 0 spots left
  • WOD
  • William Moore
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  • Gregory Lawley
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  • Open Gym
  • Annie Miller
  • 5 spots left
  • Freshman Soccer Training
  • William Moore
  • Young Adult Athletic Program
  • William Moore
  • 10 spots left
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Saturday
  • WOD
  • Gregory Lawley
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