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April 25th WOD

4.25.2018

Performance
P:A: Push Jerk (See notes)
6 min e2mom; 1 Push Jerk@90%;
6 min e2mom; 1 Push Jerk@95%
6 min e2mom; 1 Push Jerk; Find a daily max
P:B: Front Squat (10 min e2mom; 2 Front squat@20X1)
build to a heavy double
P:C: Metcon (2 Rounds for calories)
90 sec ab; x2; rest 7 mins between rounds

Fitness
F:A: Push Press ( 10 min emom; 1 Push press)
build to a tough single
F:B: Back Squat (10 min emom; 1 Back Squat@20X1)
build to a tough single
F:C: Metcon (2 Rounds for time)
For time; x2; rest 6 mins between rounds

200m run
25 pull ups
15/9 Cal Ab

Wellness
W:A: Arnold Press (10 min e2mom; 8 Arnold press@20X1)
build each round
W:B: Metcon (5 Rounds for time)
For time; x5; rest 2 mins between

500m row

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