Friday April 8th

All regular classes today WITH THE EXCEPTION of the 6pm. From 6 to 8pm we will be practicing Wod Wars Wods, you dont have to be registered to jump in and do the Wod Wars workouts.

Ankle Prep:
2 Rounds
10 Ankle Pumps per leg (click for video)
20 Box Step Ups
20 Box Jump Overs
300m Row
15 Burpees Over Rower
300m Row
10 Burpee Box Jump Overs


Conditioning Test

“April Drool’s Day”

5 Rounds
21 Lateral Burpees Over Rower (or a bar if you are using ski erg or running)
21 Box Jump Overs 24/20″
Row ski or run 600/500
32 minute cap

4 Rounds
21 Burpees
21 Box Jump Overs 20/16″
Row 500/400m
32 minute cap

Feel: Cardio

Pacing: Sustain

Target Score: 22-30 Minutes

Firebreather Score: Sub-20 Minutes

Scaling: (note – this workout is meant to be highly accessible, so scaling should only be provided to athletes who are de-conditioned to the point that high volume jumping could be dangerous)

  • Burpees: Should not exceed 2 minutes in any round, but should only be scaled for highly de-conditioned athletes.

BJO: Should not exceed 2 minutes to complete in any round, or box height and/or reps should be reduced. Use Open standard requiring a step-down. Reduce box height before reps