Blog

April 19th WOD

4.19.2018

Performance
P:A: Metcon (AMRAP - Reps)
5 Rounds

1 min-box jump step down 24/20
1 min-dus
1 min-kb Snatch
1 min-cal ab
1 min-oh single arm walking lunge 53/35
1 min-cal Row
1 min-cal ski
1 min-rest

Fitness
F:A: CS Activation
Crossover Symmetry - Activation
F:B: Metcon (Time)
For time

400m fw 53/35
35 t2b
30 box jumps 24/20
25 db Thrusters 50/35
200m run w/45/25lb plate
F:C: Alternating DB Curls (@30X1; 4x10/arm)
rest as needed

Wellness
W:A: CS Activation
Crossover Symmetry - Activation
W:B: Metcon (Time)
For time

400m single arm fw
35 v-ups
30 box step ups
25 db Thrusters
200m run
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

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