4/7 WOD

Apr 6, 2025
1 min read

Back Squat

1x8 RPE 6

1x6 RPE 7

1x6 REP 7.5

Rest 2 minutes between sets

Then

Rowing Intervals

1000 Meters

Rest :30s

300 Meters

Rest 1 Minute

1000 Meters

Rest :30s

200 Meters

Rest :30s

200 Meters

Rest 1Minute

1000 Meters

Rest :30s

150 Meters

Rest :30s

150 Meters

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Friday 2/13/26

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Bu

Thursday 2/12/36

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3

Wednesday 2/11/26

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10

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4/7 WOD

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everlong fitness

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everlong
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