Blog

April 24th WOD

4.24.2018

Performance
P:A: CS Activation
Crossover Symmetry - Activation
P:B: Metcon (6 Rounds for calories)
Every 5 mins for 30 mins complete

30 secs ab; note cals each round
5 bar mus
10 hps 115/80
15 box over burpees
20 t2b
P:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Fitness
F:A: Low hang snatch below knee+ohs (4+4x 5)
build to a challenging set; rest as needed
F:B: Metcon (Time)
For time

800m run
30 t2b
400m run
20 t2b
200m run
10 t2b
F:C: CS Iron Scap (Weight)

Wellness
W:A1: Stork Deadlift (@30X1; 5x8)
no rest
W:A2: CS Reverse Snow Angel (@2020; 5x12)
Reverse Snow Angel - CS Iron Scap
rest 1 min
W:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

200m run
20 sit ups

Sol Endurance
SE:A: Metcon (Time)
For time

2.4 mile ab
100 sit ups
100 kbs 53/35
1 mile 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