4.18.25 WOD

Sunday Schedule: No classes
Rucking this Sunday at Forest Park.

Let’s meet up for a Forest Park hike this Sunday 8:30AM at 71st and Union Tpke. It’ll be a fun outdoors workout. Hope to see you all there!”
Bring a weighted vest or backpack and don’t forget your 🐶!

Rucking, or weighted walking, is a low-impact exercise that involves walking or hiking with a weighted backpack. It’s a full-body workout that builds strength, endurance, and cardiovascular fitness.

Row 2:00 (Easy Effort)
2x
10 down dog. Up dog
10 Alt Lizard
10Alt iron cross

2x
20 Squat Jump Downs
10 Muscle Cleans, 45/35#
10 Power Cleans
10 Push Jerks

Then…

Clean and Jerk (6 x 3)
Every 1:15 x 6 Sets. (Building)

1 Power clean
+
1 Hang power clean
+
1 Jerk

Then..

14:00 AMRAP:

200m run
7 Pull ups
5 Bar facing burpees
3 Clean and jerks