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April 10th WOD

4.10.2018

Performance
P:A: 3 position Pause snatch (@70%; Complete 2 lifts every 2 mins for 20 mins)
2 sec pause mid shin, below knee, above knee then complete lift
P:B: Metcon (Time)
4 Rounds for time

200m fw 70/53
20 alt pistols
25 ghdsu
P:C: CS Iron Scap (Weight)

Fitness
F:A: Snatch+Hang snatch below knee+ohs (2+2+2x6)
build to a challenging set; rest as needed
F:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

200m single arm fw 53/35
25 Russian twists 45/25
20 box jumps 24/20
F:C: CS Iron Scap (Weight)

Wellness
W:A1: 3 Direction Weighted Lunge (@20X1; 5x4/direction per leg = total of 12 rep set)
no rest
W:A2: CS - ATYT (@2020; 5x8)
rest 60 secs
W:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

200m fw
20 Russian twists
20 box step ups 24/20

Sol Endurance
SE: Metcon (Time)
10 rounds; rest 2 mins after each round

9 burpees
Fw across gym and back 53/35
20 v-ups or sit ups
Run 200m

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM