Saturday, April 12
April 11, 2014
Monday, April 14
April 13, 2014


3 Rounds of
15 Squats
15 Band Good Mornings
10 Alt-T Push-Ups
10 Spider Lunges
5 Plank-to-Squat
5 Dead Bugs (per side)

1 minute Death Stretch per side
1 minute Single Leg Flexion per side

Strength – Squat (40 minute time cap)
1 x 10 w/bar
1 x 6 @ 50%
1 x 6 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
3 x 6 @ 75-80%

12 Rounds* of 30 seconds max reps + 30 seconds rest, alternating between the following exercises (6 sets of each exercises)
A) Russian KB Swings
B) Overhead Plate Sit-Ups


  1. Abbey S says:

    Mine, Jessie C., and Phil G.’s reaction when we saw the WOD today: “Aw man we missed squat day!!”

  2. Kenna says:

    Yay squat day! I was feeling a little slow and at first air squats were even feeling tough. But I ended up increasing on the working sets, up to 103# for the last set. It was a little exciting because back at the first squat cycle I did at Kalorama, I was using 100# as my 1-rep max. But I still have yet to test my actual 1-rep max. Good workout, I was totally wiped out afterwards!

  3. Dray says:

    The week caught up with me today – was thinking 170-175# coming in based on previous squat days over a month ago but barely survived at 160#. Thanks for Peter’s encouragement to even get that, though, was about to drop down to 155 after not hitting the 6th rep at 165!

    But even if I was feeling tired after pushing hard this week, think it was well spent. Soreness from.. uhh… Monday? finally passed and I feel like I’m just about back into the swing of things. I have some catching up to do to get back to full strength (think the last time we did squats I was hitting 165-170 and that was a pause squat day) and conditioning (after failing to chase down Will even once and being destroyed by Emily in the later rounds on the runs Friday evening) but already back to checking the blog repeatedly to see the next day’s workout even when I’m telling myself I have to take a rest day.

  4. Kenna says:

    Also Steph, Mark and Peter did a great job holding down the fort and coaching the Sunday masses!