Blog

April 13th WOD

4.13.2018

Performance
P:A: Snatch+Hang Snatch below knee (1+1x8)
Snatch+Hang snatch below knee; build to a tough complex
P:B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
P:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Fitness
F:A: CS Activation
Crossover Symmetry - Activation
F:B: Overhead Squat (8x3)
build to a tough triple; rest 90 secs between sets
F:C: Metcon (Time)
8 Rounds of Cindy For time

Wellness
W:A: CS Activation
Crossover Symmetry - Activation
W:B: Metcon (Weight)
30’ single arm kb oh walking lunge; x5; alternate arms at 15’
W:C: Metcon (AMRAP - Rounds and Reps)
10 min amrap

Cindy

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