Blog

April 20th WOD

4.20.2018

Performance
P:A: 2 sec Pause snatch below knee+Snatch (1+1x8)
build to a tough complex
P:B: Metcon (4 Rounds for reps)
90 sec amrap; x4; rest 1 min between

2 Ring Mus
4 hspu
6 hps 115/80
8 alt pistols
P:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Fitness
F:A: CS Activation
Crossover Symmetry - Activation
F:B: Overhead Squat (16 min e2mom; 3 OHS@22X1)
build to a tough triple
F:C: Metcon (4 Rounds for reps)
2 min amrap; x4; rest 1 min between

12 v-ups
10/7 Cal Ab
8 burpees
6 hps 95/65
4 ohs

Wellness
W:A: CS Activation
Crossover Symmetry - Activation
W:B: Metcon (Weight)
40’ single arm kb oh walking lunge; x5; alternate arms at 20’; x5; rest 60 secs
W:C: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15/9 cal row
12 burpees over rower
15 kb Dl
12 supermans
15 pull ups
12/7 cal ski

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