Today a heatwave returned to Philly and with that I ventured back to our corporate gym with cozy air conditioning. This may sound soft but I found the colder the surroundings the more intensity can be packed in a WOD. The day was too good to miss a nice 3-mile run outside though.
9 more days until the Vermont Spartan Beast, but who’s counting?
Baseline:
Row 500m,
15x strict press,
row 500m,
15x clapping push ups
Strength:
Strict press – 3-2-1-1-1-1-1
Stamina:
Chipper, not timed:
50x floor presses 95#
100x 4-count flutter kicks,
100x leg levers
Work Capacity:
30x clean and jerk (135#)
1000m row
[5:35]
Durability:
– Run 3 miles @ moderate pace
– Swim 10 minutes
