Blog

April 23rd WOD

4.23.2018

Performance
P:A: Clean (10 min emom; 1 clean)
build to a heavy single
P:B: Metcon (2 Rounds for time)
For time

5 rope climbs
8 PC 185/125
30’ hs walk
400m ski
Rest 1 min
P:C: Metcon (2 Rounds for time)
For time

50’ single arm kb oh walking lunge 70/53(switch arms at 25’)
30 dus
15 Dl 275/205
200m run
Rest 3 mins and repeat b and c once more

Fitness
F:A: Back Squat (10 min emom: 2 Back squat@20X1)
build to a tough double
F:B: Metcon (4 Rounds for reps)
3 min amrap; x4; rest 90 secs between

20 Russian twists 45/25
15 ground to oh w/plate
10 alt oh walking lunges
5 burpees

Wellness
W:A1: Back Squat (@22X1; 4x8)
all sets working
W:A2: CS - Reverse Fly (@2020; 4x12)
W:B: Metcon (3 Rounds for reps)
3 min amrap;x3; rest 90 secs between

15 Russian twists
10 ground 2 oh w/plate
10 oh walking lunges
5 burpees

Sol Endurance
SE:A: Weighted Pull-ups (@10X1; 5-5-3-3-1-1-1)
build to a new 1 RM
SE:B: 1000m Ski (Time)
Ski 1000m for Time

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