Blog

April 17th WOD

4.17.2018

Performance
P:A: Touch N Go Power Snatch (5x8)
build each set; rest as needed
P:A: 5k Ski (Time)
Ski 5,000m for time
P:C: CS Iron Scap (Weight)

Fitness
F:A: High Hang snatch+ ohs (4+4x 5)
build to a challenging set; rest as needed
F:B: Metcon (Time)
4 Rounds For time

25 sit ups
400m run
F:C: CS Iron Scap (Weight)

Wellness
W:A1: Back Squat (@22X1; 5x8)
no rest
W:A2: CS - ATYT (@2020; 5x10)
rest 60 secs
W:B: Metcon (Time)
3 Rounds For time

25 Russian twists
400m run

Sol Endurance
SE: Metcon (8 Rounds for reps)
5 mins amrap; x8; rest 2 min; between rounds 4 and 5 rest 5 mins

12 v-ups
12 Kbs 53/35
200m ski
12 pull ups
200m run

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